UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 1 CENTRE FOR STUDENT HEALTH & WELLNESS (C-SHAW) C‑SHAW: A YEAR OF WELLNESS, AWARENESS & EMPOWERMENT STUDENT CHECKLIST: YOUR FIRST-YEAR SUCCESS GUIDE LOVE, SEX AND STATUS: DATING WITH HIV ENERGY DRINKS: FRIEND OR FOE? MANAGING MONEY AS A STUDENT (NSFAS GUIDE) + POWER OF PEER SUPPORT PULSE
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 2 Impact Innovation Inclusivity Integrity Guided by our Strategic Plan 2035, UJ is dedicated to shaping a sustainable future through impactful education, cutting-edge research, and meaningful collaboration. OUR VISION To be an international University of choice, anchored in Africa and the global south, dynamically shaping a sustainable future. OUR MISSION To transform and serve humanity through innovation and the collective and collaborative pursuit of knowledge. OUR VALUES YEARS OF IMPACT
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 3 WELCOME Foreword from the Director It is with great pride and excitement that I welcome you to the very first edition of the UJ Student Health and Wellness Magazine and Student Guide (PULSE), brought to you by the Centre for Student Health and Wellness (C-SHAW). This magazine is more than just a publication – it is a reflection of our journey, our commitment, and our passion for supporting the University of Johannesburg community. Over the years, C-SHAW has grown its mission to create an environment where students are empowered to live fully — happy, healthy, and successful. In these pages, you will discover insights into the services we offer, updates on our initiatives, and stories that celebrate the strides we are making together as a community. The Student Guide section is designed with you in mind. It is practical, engaging, and filled with tips and tools to help you navigate every aspect of student life — from caring for your mind and body, to maintaining good nutrition, fitness, and relationships. At C-SHAW, we believe success isn’t only about grades or academic achievements; it’s about being able to show up fully —mind, body, and spirit — and feeling supported as you do so. As you flip through these pages, may you find guidance, motivation, and the assurance that you are part of a caring and supportive UJ community. Remember: “Take care of your body. It’s the only place you have to live.” – Jim Rohn. I hope this magazine and guide inspires you to make healthier choices, embrace balance, and remind you that you are never alone on this journey. Your wellbeing is our priority. We are here for you, cheering you on every step of the way. Here’s to your happiness, health, and success! Sr Molimi Geya Director of Centre for Student Health and Wellness( C-SHAW)
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 4 CONTENTS
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 5 Director’s Welcome n Foreword from the Director of the Centre for Student Health and Wellness (C-SHAW) | 3 Student Success n Student Checklist: Your First-Year Success Guide | 6 Health & Wellness n Positive and Thriving: Living Positively with HIV | 8 n Love, Sex and Status: Dating with HIV | 10 n Sexual Health | 12 n STIs 101: What You Need to Know | 13 n Sex and Consent: Respect, Communication and Choice | 14 n Healthy Body, Healthy Mind | 16 n Energy Drinks: Friend or Foe? | 17 n Mindfulness | 20 n Relationships | 22 n Fitness | 23 Student Life n Student Life | 27 n Managing Money as a Student (NSFAS Guide) | 29 n Digital Threats | 30 n Monthly Self-Check | 32 n Power of Peer Support | 33 Inspiration n Bold Moves: UJ Graduate Story | 38 Meet the Team n Meet the C-SHAW Team | 40 Year in Review n C-SHAW: A Year of Wellness, Awareness & Empowerment | 42 DATING WITH HIV SEXUAL HEALTH HEALTHY BODY FITNESS STUDENT LIFE DIGITAL THREATS
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 6 Welcome to University Life! Your first year is all about adjusting, discovering yourself, and setting the tone for your academic journey. Academic Success Checklist Attend every lecture — even the early ones! Read your course outline and note important deadlines. Learn how to reference properly (avoid plagiarism drama). Build relationships with your lecturers and tutors; they’re allies, not enemies. Form or join a study group for shared motivation. Learn how to manage your time; use a planner or digital calendar. Ask for help early if you’re struggling. UJ offers free academic support services. Pulse Tip: “Consistency beats cramming, small daily study habits lead to big results.” Health and Wellbeing Checklist Eat balanced meals (and not just campus chips!) Get enough sleep. Aim for at least 7 hours. Stay hydrated and move your body. Don’t ignore mental health — counselling and wellness services are confidential and free. Take study breaks and spend time outdoors. Pulse Tip: “You can’t pour from an empty cup — take care of you first.” Financial Wellness Checklist Create a simple budget and track every cent. Know your financial aid office and deadlines. Avoid unnecessary debt and credit card traps. Buy second-hand textbooks or share with friends. Set small savings goals for emergencies or treats. Pulse Tip: “Budgeting is adulting made easy. Control your money before it controls you.” Here’s your go-to checklist to help you survive and thrive academically, socially, and mentally. STUDENT CHECKLIST YOUR FIRST-YEAR SUCCESS GUIDE
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 7 Social and Emotional Balance Checklist Join a club, society, or volunteer programme, find your tribe. Surround yourself with positive, supportive people. Manage peer pressure and set boundaries early. Stay connected to home — call family or loved ones regularly. Learn to say no without guilt. Pulse Tip: “Your vibe attracts your tribe — choose wisely.” Digital Safety and Productivity Checklist Protect your passwords and personal info online. Think before you post; digital footprints are permanent. Use campus Wi-Fi responsibly. Use tools like Google Drive or Notion for study organization. Schedule offline time to reduce distractions. Pulse Tip: “Be smart online; your future self will thank you.” Campus Connection Checklist Attend orientation events and workshops. Know where key services are (clinic, library, SRC, security). Save emergency campus contact numbers. Join campus campaigns and wellness days. Celebrate milestones — big and small! Pulse Tip: “University isn’t just about books — it’s about becoming the best version of you.” Your PULSE Pledge I commit to taking care of my body, mind, and future. I will ask for help when I need it, support others, and make choices that help me thrive, not just survive. Campus Resources: Student Health and Wellness Clinic PsyCaD Campus Gym / UJ Sports
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 8 The advancement of antiretroviral therapy (ART) has transformed HIV from a terminal illness into a manageable chronic condition. Consistent adherence to ART is the cornerstone of living positively with HIV. Suppressing the viral load to undetectable levels not only enhances immune function but also prevents transmission. Students must develop routines that accommodate daily medication intake and adhere to regular medical or clinic appointments. In addition to medication adherence, students should engage in healthy behaviors such as balanced nutrition, regular physical activity, adequate sleep, and avoidance of substances that may compromise immune function. POSITIVE AND THRIVING *Living positively with HIV
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 9 The University experience is often characterized by personal growth, academic development, and increased social engagement. For students living with Human Immunodeficiency Virus (HIV), however, this period can also involve unique medical, psychological, and social challenges. Adopting a compassionate self-view, recognizing that HIV does not diminish one’s value or potential is important. Integrating HIV into one’s identity in a healthy manner – acknowledging it as a part of life, not a defining feature – is associated with higher self-esteem and better psychological outcomes. Addressing mental health proactively is essential for overall well-being and academic success. Managing stigma and disclosure is a critical component of maintaining positive mental health for students living with HIV. Selective disclosures such as sharing one’s HIV status only with trusted individuals and in environments perceived as safe allow students to maintain control over their personal narrative and reduce exposure to potential discrimination or stigma. In addition to the above mentioned, education plays a vital role in this process; acquiring accurate knowledge about HIV helps to challenge internalized stigma and equips students with the confidence to challenge societal misconceptions and misinformation. Central to these strategies is the cultivation of selfcompassion, wherein students acknowledge that their HIV status does not diminish their inherent worth or academic potential. This mindset fosters resilience, promotes psychological well-being, and supports the integration of HIV as one aspect of a multifaceted identity rather than a defining characteristic. University students living with HIV can thrive academically, socially, and emotionally by prioritizing health, mental well-being, and academic success. Students can achieve their full potential and lead meaningful, empowered lives!
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 10 “You can live. You can love. You are still you.” “My name is Nozibele Mayaba, I am HIVpositive, and I am still positively me”, these words from HIV activist and author Nozibele Qamngana-Mayaba echoed through our campus Library last year during her powerful dialogue session and book signing event. Her story of diagnosis, acceptance, and ultimately thriving in love and life is one that resonated deeply with our students. In a society where HIV is still often met with stigma and silence, Nozibele’s message was clear, HIV is not a death sentence. Nor is it the end of romantic relationships. As a health professional working closely with students every day, I see how love, sex, and status intersect in real and challenging ways. It’s time we talk openly about dating with HIV because many are already doing it and doing it well. Contrary to outdated beliefs, people living with HIV can and do have healthy, loving, sexually fulfilling relationships. Medical advances like antiretroviral therapy (ART) allow individuals with HIV to live long, normal lives. In fact, with consistent treatment, a person’s viral load can become undetectable, which means the virus is not transmissible to a sexual partner. This is often referred to as U=U (Undetectable = Untransmittable). However, emotional challenges remain: When do I tell my partner? How will they react? Can I still have a family? These are real concerns and there are real answers. One of the hardest parts about dating with HIV is the fear of rejection, these were words of personal experiences shared by Ibanomonde Ngema, a guest panelist on our recent HIV podcast recorded on the 24th of July 2025 at the UJ FM studios, titled “Still me ; Living Positive with HIV” , she is a South African HIV activist, storyteller, and global advocate for adolescent girls and young women living with HIV, and she was born with HIV. Disclosure is a deeply personal decision. Ideally, it should happen before becoming sexually active or emotionally invested. But it also requires a safe environment and mutual respect. And I am in no way suggesting you should disclose to just anyone showing interest in you. At the Centre for Student Health & Wellness, we encourage students living with HIV to seek counseling support in navigating disclosure, through our ‘Care and Support’ services, were one on one sessions can be had with a professional, and group sessions are also available. Rejection can be painful, but the right partner will respond with empathy, not judgment. LOVE, SEX and STATUS: DATING WITH HIV
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 11 Being HIV-positive does not mean giving up a healthy sex life. Here’s what you should know and remember: • Use protection: Condoms remain one of the most effective ways to prevent HIV transmission, especially when viral load is not yet undetectable. • Consider PrEP for partners: If you’re HIVnegative and dating someone positive, you can take Pre-Exposure Prophylaxis (PrEP) to reduce your risk. • Get tested regularly: Knowing your own status is the first step in responsible dating. • Stick to treatment: Adherence to ART is key, not just for your health, but for your partner’s protection too. We are proud of students and young adults who are living boldly and loving openly despite their HIV status. Nozibele and Ibanomonde are not alone, there are many others, some right here on our campus, who are navigating relationships with honesty and courage. Some are in Sero discordant relationships (where one partner is positive, and the other is negative), some are married, and some are raising children. HIV does not define love. Whether you’re living with HIV, dating someone who is, or simply want to educate yourself. The Centre for Student Health and Wellness offers: • Free HIV testing and counseling, as a walk-in service, no need for appointments • Referrals for ART, PrEP and PeP • Sexual and reproductive health services, including contraceptives, STI treatment, etc. One-on-one confidential support with our nurses and counselors • UJ PsyCaD provides mental health support and relationship counseling. • Follow us on all our social media channels for up to date and reliable information My parting words are know your status, protect your partners, and never let stigma dictate your worth. And Just like Nozibele reminded us: You are still you. (wink emoji)
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 12 “Nothing beats being in control of your sexual health” As the country is gripped by a high scourge of unemployment & challenges faced by young people finding themselves having unsafe sex which results in unplanned pregnancies & acquiring sexually transmitted infections (STIs), it is very important to learn about the basics of contraceptives, especially while pursuing their studies. Birth control involves various approaches towards dealing with unplanned pregnancies & risks of being infected with diseases through sexual intercourse. The healthcare system is assisting millions of people in the country with free access to services to curb the scourge of HIV/AIDS, unplanned pregnancies and STI’s, students like any other individuals also have access to condoms, birth control pills, injectables, Implanon & intrauterine devices (IUDs) used as contraceptives. In a study released in July 2025, the World Health Organisation (WHO) stated that among the 1,9 billion women of reproductive age, which were between the ages of 15 to 49 years, across the globe in 2021, at least 1.1 billion of females had a need for family planning & in the number allocated, 874 million were using modern contraceptive methods & 164 million had an unmet need for contraception. Specialist Obstetrician and Gynaecologist at Pretoria’s Mediclinic Kloof, Dr Caitlin Hegter said that unintended pregnancies remain a significant concern in the country. She pointed out that even today, women are still struggling to access the right contraceptive information and services. In today’s world where it may seem like all the information is available at our fingertips especially through social media, much of this information is unreliable & not evidence-based, leading many women to receive advice that may not be in their best interests,” said Hegter. She also emphasized that women have a variety of contraceptive methods to choose from, “categorised into non-hormonal and hormonal methods. WHO said that access to contraception supports the fundamental human right to decide freely & responsibly the number & spacing of children, while on the other hand, it also provides important health benefits by preventing unintended pregnancies & reducing health related risks. Different contraceptive options are available to prevent unintended pregnancies, including both provisional and permanent methods, with the use of condoms as the only one contraceptive method that can assist for prevention of both pregnancy & the transmission of sexually transmitted infections, including HIV. It is worth noting that family planning gives people an option to have a clear vision of how they can have a better future. Access to family planning supports people’s right to make informed choices about their sexual & reproductive health.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 13 STIs 101 – What you Need to Know & Too Afraid to Ask Sexually transmitted infections (STIs) are a reality many young people face, yet conversations around them are often clouded by fear, shame, or misinformation. This article aims to break the silence and empower youth with the knowledge they need to protect themselves and others. What Are STIs? STIs are infections passed from one person to another through sexual contact. They can be caused by bacteria (like chlamydia), viruses (like HIV or herpes), or parasites (like trichomoniasis). Why Should You Care? Untreated STIs can lead to serious health problems, including infertility, chronic pain, and increased risk of HIV. What Youth Often Wonder (But Don’t Ask) Can I get an STI from oral sex? Yes. STIs like herpes, gonorrhea, and syphilis can be transmitted through oral sex. Do condoms protect against all STIs? Condoms significantly reduce the risk but don’t eliminate it, especially for STIs spread through skinto-skin contact like herpes or HPV. If I’ve only had sex once, can I get an STI? Yes. Even one encounter can result in an STI. Using a condom is about being responsible, not ashamed. Will I know if I have an STI? Not always. STIs may be silent, meaning they don’t show symptoms right away. That’s why we treat partners who don’t show symptoms. Will people judge me if I get treated for an STI? No. Getting treated shows maturity and care for your health and your partner’s. Clinics offer confidential services.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 14 Can I talk to a nurse at C-SHAW about this without my parents knowing? In South Africa, youth aged 12 and older can access sexual health services—including STI screening and treatment—without parental consent. Therefore, yes, you can be treated without your parents’ knowledge. Can I still have a relationship if I have an STI? Absolutely. Many people with STIs have healthy relationships. The key is honest communication, treatment, and protection. Is it true that only promiscuous people get STIs? No. Anyone who is sexually active can get an STI—even if it’s your first time. STIs don’t discriminate. Where to Get Help C-SHAW and other local clinics offer free STI screening and treatment. Youth-friendly services like loveLife or B-Wise provide confidential advice. Online platforms offer anonymous Q&A and support. How to Protect Yourself Use condoms consistently and correctly. Free condoms are accessible at C-SHAW Stick to one sexual partner. Talk openly with partners about sexual health. Avoid alcohol or drugs that impair judgment during sexual activity Avoid sharing sex toys. Know the symptoms and get treatment as soon as possible Final Thoughts STIs are not a punishment; they’re a public health issue. The more we talk, learn, and support each other, the safer and healthier we all become. Don’t be afraid to ask questions. Your health matters. Let’s Talk About Sex and Consent: Respect, Communication, and Choice University life brings freedom, exploration, and new relationships. But along with that freedom comes responsibility, especially when it comes to sex and consent. Conversations about consent aren’t just about saying “no.” They’re about respecting boundaries, understanding communication, and ensuring that every person feels safe, valued, and in control of their choices.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 15 Drugs, Alcohol, and Consent When alcohol or drugs enter the mix, judgment and communication often blur. If someone is too intoxicated to speak clearly, walk steadily, or make decisions, they cannot legally or ethically give consent. As a rule: If you’re unsure, don’t proceed. Respect comes first. Building a Culture of Respect Creating a consent-positive culture starts with each of us. Here’s how: • Ask, don’t assume. A simple “Are you okay with this?” goes a long way. • Listen and observe. Pay attention to body language and comfort levels. • Speak up. If you see someone in an uncomfortable situation, intervene safely or get help. • Respect boundaries. “No” always means “no.” Healing and Support If you or someone you know has experienced sexual assault or coercion, know this: It’s not your fault. There are people and resources ready to help. At UJ and other universities, you can reach out to: • Campus Student Health and Wellness Centres (C-SHAW) • Campus Protection Services (for immediate safety) • PsyCaD - Counselling and Psychosocial Services (for confidential emotional support) • Local hotlines such as: Gender-Based Violence Command Centre: 0800 428 428 Lifeline: 0861 322 322 Final Word Consent is not just a “rule” t’s a reflection of respect, care, and communication. In a world where power dynamics and peer pressure can be confusing, being informed and intentional about consent is one of the most powerful ways to protect yourself and others. Real confidence is knowing your boundaries and respecting someone else’s.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 16 Healthy Body – Healthy Mind
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 17 Fuel Up: Eating Well on a Tight Student Budget Healthy eating doesn’t have to mean pricey smoothies or imported superfoods. The key is planning and smart shopping. Budget-Friendly Staples Frozen vegetables – cheaper than fresh but just as nutritious. Eggs and beans – affordable sources of protein. Brown rice and lentils – slowrelease carbs for steady energy. Seasonal fruit – buy what’s in season for the best price. Meal Prep Magic Meal prepping saves time, money, and stress. Perfect for busy students. Step-by-Step Guide Plan Your Menu: Pick 3–4 easy recipes for the week. Shopping List: Stick to affordable staples like rice, beans, frozen veggies, and eggs. Batch Cooking: Make large portions and store in containers. Freeze extras to avoid last minute takeout. Mix & Match: Use the same base with different sauces or toppings to avoid boredom. Bonus Tip: Even simple meals feel fresh with variety. A little prep protects your wallet and your waistline. Energy Drinks: Friend or Foe? They promise to help you power through late‑night study sessions, social events, or extra‑long days on campus. But are energy drinks really the friend they appear to be, or more of a hidden foe? In this article, we’ll break down what’s inside these beverages, the short‑term and long‑term effects, and what smarter alternatives exist for students. What’s Inside the Can? Energy drinks typically contain high levels of caffeine, sometimes more than three cups of coffee in one can, along with added sugar and other stimulants like taurine, guarana, and ginseng. These ingredients temporarily increase alertness, but the effect wears off quickly. The Short-Term High (and Crash) Energy drinks can make you feel more awake and focused, but the effects are short-lived. After a few hours, you may experience a crash that leaves you more tired, dehydrated, and irritable than before. Caffeine also disrupts sleep and can contribute to anxiety and headaches. Health Risks Overuse can cause heart palpitations, anxiety, insomnia, dehydration, and sugar overload. Mixing energy drinks with alcohol is especially dangerous, as it masks how drunk you feel, increasing the risk of accidents or overdrinking. Smart Alternatives for Students If you need a boost, try these healthier options: - Drink more water to stay hydrated. - Snack on nuts, fruit, or yogurt for lasting energy. - Get 7–8 hours of sleep each night. - Move your body with a quick walk or stretch. - Limit caffeine to less than 400mg per day. The Bottom Line Energy drinks aren’t evil — but they’re not your friend when overused. An occasional can won’t harm you, but relying on them regularly can lead to poor sleep, anxiety, and other health problems. Your body already has the best energy system— it just needs rest, nutrition, and care. Pulse Tip: Next time you reach for an energy drink, ask yourself, are you tired, or just dehydrated and stressed? Sometimes, what you really need isn’t caffeine, but a break.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 18 Healthy Alternatives Here are budget-friendly healthy alternatives to energy drinks that work well for students who need energy to study, stay alert, or get through long days without spending much: 1 | Water with Lemon or Cucumber Cost: Very cheap (just add slices to water) Keeps you hydrated. Dehydration often causes tiredness. Add a pinch of salt for extra minerals if needed. 2 | Green tea Water infused with fruit or plain water Vegetable and fruit smoothies Short power naps (15–20 minutes) 3 | Instant Coffee or Rooibos Tea Instant coffee: Gives a light caffeine boost at a fraction of the cost of energy drinks. Rooibos tea: Naturally caffeine-free but rich in antioxidants that reduce fatigue 4 | Banana or Peanut Butter Toast Affordable energy snack: Natural sugars, carbs, and protein to keep you going. Great before studying or after class. 5 | Apples or Oranges Natural sugar + fiber = quick, clean energy boost. Much better than sugary drinks and costs less than R5–R10 each. 6 | Cold Water + Stretch Break Sometimes you just need movement and hydration. A quick stretch or short walk boosts circulation and focus. No caffeine needed Use energy drinks sparingly. Your body and brain will thank you.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 19 Healthy Alternatives & BudgetFriendly Recipes for Students By PULSE Magazine Student life can be exciting, stressful, busy — and sometimes unhealthy. Between lectures, assignments, social life, and limited budgets, many students rely on fast food, sugary drinks, instant noodles, and energy drinks just to get through the day. But eating healthier does not have to be expensive, boring, or time-consuming. Making small changes to your meals can improve your energy levels, concentration, mood, sleep, and even academic performance. The good news? Healthy eating can still be affordable and student-friendly. Choose Brown Over White When possible, choose brown bread instead of white bread, brown rice instead of white rice, and whole wheat wraps instead of regular wraps. These contain more fibre and keep you full longer. 1 2 3 4 Swap Sugary Drinks for Flavoured Water Soft drinks and energy drinks are packed with sugar and can leave you feeling tired later. Try water with lemon, cucumber, or mint, rooibos tea, homemade iced tea, or sparkling water with fruit slices. Replace Chips with Healthier Snacks Instead of eating crisps daily, try popcorn, roasted peanuts, fruit, yogurt, or boiled eggs. These options keep you fuller for longer and help with concentration during study sessions. Reduce Fast Food Buying takeaways every day becomes expensive and unhealthy over time. Meal prepping simple meals can save money and improve your health. Budget-Friendly Student Staples Keep these affordable essentials in your kitchen | Eggs, oats, frozen vegetables, peanut butter, tuna, chicken pieces, rice or sweet potatoes, beans and lentils, bananas and apples, and plain yogurt. Easy & Healthy Student Recipes Creamy Peanut Butter Oats: Cook oats with milk or water, add sliced banana and peanut butter, then sprinkle cinnamon on top. Student Power Wrap: Fill a whole wheat wrap with grilled chicken or tuna, lettuce, tomato, avocado, and a little yogurt or mayo. One-Pan Chicken & Veggie Rice: Cook chicken with spices, add mixed vegetables, and combine with cooked rice for a quick dinner. Banana Yogurt Smoothie: Blend banana, yogurt, milk, honey, and ice for a refreshing healthy snack. Healthy 2-Minute Mug Omelette: Mix eggs, tomato, cheese, salt, and pepper in a mug and microwave for 1–2 minutes.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 20 Mindfulness for Students: Your Guide to a Balanced Life Managing classes and a social life while thinking about the future is a lot to handle, isn’t it? Getting caught up in all the different activities can result in a lot of stress and exhaustion. However, the good news is that there is an invaluable tool to help you sail through everything: mindfulness. Mindfulness is focusing on the present moment and being fully engaged with it, without worrying about the future or getting wrapped up in evaluations. Practicing mindfulness can transform the way you deal with the daily hurdles of being a student.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 21 Building awareness is the core concept of mindfulness. The best way to describe it is a moment of relaxation for your brain. Mindfulness is the ability to watch your thoughts and feelings without being swept away by them. With mindfulness, instead of stressing about a social interaction or exam, you observe these feelings with a kind of curiosity. Making this change enhances your mental and emotional wellness. Mindfulness is particularly effective in reducing stress, anxiety, and pre-exam jitters. It improves mental focus, helping students pay more attention in class and while studying. The benefits extend beyond your mental condition. Mindfulness practices also offer physical health benefits. Becoming adjusted to your body’s needs allows you to avoid health complications. This awareness also encourages you to make healthier decisions, such as eating and exercising. Mindfulness also improves sleep, and your immune system– something crucial for your classmate-filled environment! To practice mindfulness, you do not need to overhaul your entire schedule. Implement a couple of changes first. Mindful breathing takes a few minutes to centre your attention on your breath. Walking mindfully between classes and eating mindfully are also good options. The important part is to engage with these exercises with a non-blank mind and pay attention to the present. To sum up, mindfulness is an effective way to find equilibrium between education and personal life. It helps manage stress, improves mental and physical health, and enhances the overall varsity experience. Remember to take a deep breath and start practicing mindfulness. You will be surprised how much of a difference it would make! Mindful on a Budget: Free Ways to Calm Your Mind When life feels like a neverending to-do list, mindfulness can help you stay grounded. The good news? You don’t need expensive apps or retreat to practice. Simple & Free Practices Five-Minute Breathing Reset: Close your eyes, inhale for 4 counts, exhale for 4 counts. Repeat 10 times. Mindful Walking: As you walk to class, notice the feel of the ground beneath your feet and the sounds around you. Gratitude Journaling: Write down three things you’re grateful for before bed. Campus Resources UJ offers free meditation groups and occasional yoga sessions through student societies. Check the SRC events calendar. Mindfulness is like gym for the brain: consistency matters more than fancy equipment. Sleep Like a Scholar: How to Improve Rest Pulling all-nighters might feel like a badge of honour, but poor sleep sabotages memory, immunity, and mood. Smart Sleep Habits • Consistent Schedule: Aim for the same bedtime and wake-up every day. • Digital Curfew: Turn off screens at least 30 minutes before bed. • Cool & Dark Room: A fan or blackout curtains can make a big difference. Even one extra hour of quality sleep can boost focus and reduce anxiety.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 22 Dating Apps 101: Staying Safe Online and Offline Dating apps are popular among students, but safety is key. Online Safety Tips • Keep personal information private until you feel comfortable. • Verify profiles and look for red flags like inconsistent info. • Use app messaging, not personal numbers, at first. Meeting Offline • Meet in public places for the first few dates. • Tell a friend where you’re going and who you’re meeting. • Trust your instincts—if something feels off, leave. Dating apps can be fun and safe if approached with awareness and boundaries. Friendships First: Building Strong Platonic Relationships University isn’t just about romantic connections, but platonic friendships are just as important. Benefits of Strong Friendships • Emotional support during stressful periods • Academic collaboration and motivation • Social activities without pressure Tips for Building Friendships • Join student clubs and societies aligned with your interests. • Attend campus events—even casual ones. • Be genuine and invest time in people who respect your boundaries. Friendships create a safety net that enhances mental and physical well-being. RelationShips
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 23 FITNESS Fitness Hacks for Maximum Results Achieving fitness goals can often feel overwhelming, especially with the abundance of information available today. However, implementing a few strategic fitness hacks can streamline your journey and enhance your results. These tips emphasize efficiency and sustainability, making it easier to incorporate fitness into your daily routine.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 24 One of the most effective hacks is to prioritize compound exercises in your workout regimen. Movements like squats, deadlifts, and bench presses engage multiple muscle groups simultaneously, providing a comprehensive workout in a shorter amount of time. This not only maximizes muscle engagement but also increases caloric burn, making each session more effective. Another powerful tip is to integrate high-intensity interval training (HIIT) into your routine. HIIT consists of short bursts of intense exercise followed by brief rest periods. This method can significantly boost metabolism and improve cardiovascular fitness in a fraction of the time compared to traditional steady-state cardio. Just a few sessions a week can lead to impressive results. Nutrition plays a pivotal role in fitness success as well. Meal prepping is a hack that can save time and ensure you stick to healthy eating habits. By preparing meals in advance, you reduce the temptation to opt for unhealthy options when hunger strikes. Focusing on whole, nutrient-dense foods will also fuel your workouts effectively and support recovery. Incorporating more movement into your daily routine can provide additional fitness benefits. Simple changes like taking the stairs instead of the elevator or going for short walks throughout the day can accumulate and significantly enhance your overall activity levels, contributing to better fitness outcomes. Finally, tracking progress is crucial for staying motivated and responsible. Using fitness apps or maintaining a workout journal helps you observe your achievements and modify your goals as needed. Recognizing small wins can keep you motivated and committed to your fitness journey. However, reaching your fitness goals doesn’t require extreme efforts or long hours. By using smart fitness strategies like focusing on compound exercises, trying HIIT, meal prepping, staying active all day, and tracking your progress, you can improve your routine for better results while enjoying the process. FITNESS
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 25 Quick Routine Neck Rolls – Slowly rotate your neck clockwise and counterclockwise (30 sec each). Shoulder Shrugs – Lift shoulders to ears and release (10 reps). Seated Torso Twist – While sitting, twist gently to each side (10 reps per side). Hamstring Stretch – Stand, extend one leg forward, reach for toes (20 sec each leg). Calf Raises – Stand on tiptoe, lower slowly (15 reps). Even short breaks improve circulation, focus, and posture. Small Moves, Big Gains: Sneaky Ways to Stay Active Gym memberships aren’t the only path to fitness. Campus-Friendly Ideas Walk Between Classes: Skip the bus if it’s a safe distance. 10-Minute Stretch Breaks: Set a timer while studying. Stair Power: Choose stairs over elevators to build leg strength. Move More Without a Gym Not everyone can afford a gym contract, and that’s okay. Movement doesn’t require fancy equipment. Campus-Friendly Moves Stair Sprints: Skip the lift. Take stairs to strengthen legs and lungs. Desk exercise: Shoulder rolls, neck stretches, and seated twists during study breaks. Campus Walks: Challenge yourself to hit 8,000–10,000 steps daily. Free Workouts YouTube: Try body weight HIIT, dance, or yoga. Outdoor spots: Kingsway and Soweto campuses have open areas for jogging. Sports clubs: UJ has everything from soccer to ultimate frisbee. Movement isn’t about aesthetics, it’s about mental clarity, energy, and long-term health. Quick Wins Short bursts of activity, like three 10-minute walks, are just as beneficial as one long workout. Consistency beats intensity for lasting health. Benefits Cardiovascular fitness | Reduced stress and anxiety | Environmentally friendly transport Fitness Alternatives Long lectures or study sessions can leave you stiff and sore. These simple stretches take just five minutes.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 26 Sleep vs. Gym: Which Matters More? Fitness isn’t just about workouts; sleep is just as crucial. Why Sleep Wins Muscle recovery and growth happen during deep sleep. Sleep regulates hormones for appetite and stress. Tired brains struggle to focus, making workouts less effective. Balancing Both Prioritize 7–9 hours of sleep per night. Short, high-intensity workouts can replace long sessions when time is tight. Listen to your body: rest days are part of progress. A well-rested student is a stronger, more focused student, inside and out.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 27 life
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 28 First Apartment Survival: Tips for Students Moving Off-Campus Living off-campus for the first time can be exciting and overwhelming. Budgeting & Bills Track rent, utilities, groceries, and internet in a simple spreadsheet or app. Split bills with roommates fairly. Essentials to Buy First Bed, desk, and chair for studying Cooking utensils and basic pantry items Cleaning supplies and laundry basics Safety & Community Lock doors and windows Get to know neighbours Keep emergency numbers handy Being prepared makes your first apartment feel like a safe, functional home. Part-Time Job Pitfalls: Balancing Work and Academics Many students juggle part-time work, but it can backfire without careful planning. Common Challenges Overcommitment: missing classes or assignments Fatigue: lower focus and health issues Financial stress: relying on unstable income Smart Strategies Choose jobs with flexible hours near campus Limit work hours to 10–15 hours per week during peak academic periods Prioritize studies; your grades affect long-term earning potential Work can help with money and experience, but balance is key.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 29 Managing Money as a Student: A Practical Guide for NSFAS-Funded Students University life comes with freedom, opportunity, and financial pressure. For many students, NSFAS funding is a lifeline—but it can disappear quickly if not carefully managed. This article offers practical tips to help you stretch your allowance and build healthy money habits. Know Your NSFAS Allowances Start by understanding what you receive and when. Create a simple budget including food, transport, toiletries, data, printing and emergencies. The 50-30-20 Rule (Student Edition) Use this method to control your spending: 50% needs, 30% wants, 20% savings or academic essentials. Avoid Lifestyle Pressure Don’t compare your allowance to others. Prioritise what you can afford. Stretch Your Money With Smart Buying Buy store brands, cook in bulk, and use monthly data bundles. Good money management doesn’t mean depriving yourself. It means protecting your future. Managing NSFAS money well today builds independence for tomorrow.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 30 DIGITAL THREATS Social Media & Self-Esteem: Keeping it Positive At the University of Johannesburg, social media is part of our daily lives, whether it’s connecting with friends, sharing campus experiences, or keeping up with the latest trends. But along with the fun, social media comes risks that students need to be aware of. Understanding these digital threats can help you stay safe online and protect your fellow students. Staying Safe Online Sharing your life online can be exciting, but it’s important to be cautious. Oversharing personal details like your location, timetable, or daily routine can put you at risk of scams, identity theft, or unwanted attention. UJ students can stay safe by: Keeping social media accounts private and only accepting friend/follow requests from people they know. Avoid sharing sensitive information, such as your home address or banking details. Use strong, unique passwords and enable two-step verification. Being cautious of suspicious links, messages, or “free giveaway” posts. Remember: even if you delete a post, it may still exist online forever. Think before you share.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 31 Cyberbullying Cyberbullying is using technology social media, chat apps, or emails, to harass, humiliate, or threaten someone. Unlike face-to-face bullying, it can happen anytime, anywhere, making it harder to escape. How UJ students can deal with cyberbullying: Don’t engage. Responding often worsens the situation. Block and report the person to the social media platform. Save evidence of harmful messages or posts if you need to report them to ampus authorities. Support fellow students. If you see cyberbullying, check in privately or encourage them to seek help. Campus support: The Centre for Student Health & Wellness offers counselling and resources for students experiencing online harassment. Sexting and Selfies Sharing intimate images or revealing selfies may seem harmless at the moment, but they can have long-lasting consequences. Once a photo is sent or posted, it can be forwarded, saved, or shared without your consent. Tips for students: Avoid sharing intimate images, even with someone you trust. Relationships change, and images can resurface. Think carefully before posting selfies that may be revealing or personal. If you regret sharing something online, contact the UJ Student Wellness Centre or a trusted adult immediately. Final Thoughts Social media should be a space for connection, creativity, and fun - not fear. As UJ students, we can all play a role in creating a safer online environment by protecting our privacy, being kind online, and thinking twice before we post. Remember: your safety and mental wellbeing are more important than likes or followers. Need help? Contact the UJ Centre for Student Health and Wellness at studenthealth@uj.ac.za or 011 559 3837/ 1238/6544/5571 for advice.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 32 Monthly Self Check: Stress Less, Study Smart Body: Self-Check 101 Your health is your responsibility, and early detection saves lives. Self-checks are simple habits you can build into your monthly routine. Here are a few easy tips to implement and share. Breast SelfExamination (for all genders) Best done a few days after your period or on the same day each month. Look in the mirror: any changes in size, skin, or nipple? Use your fingers to feel for lumps or thickening in a circular motion. If you notice something unusual, visit the campus clinic immediately. Testicular SelfExamination Do it monthly, ideally after a warm shower. Roll each testicle gently between your fingers. Look for lumps, swelling, or heaviness. If anything feels off, get checked quickly – most cases are treatable if caught early. Skin Checks Keep an eye on moles or marks. Use the ABCDE rule: Asymmetry, Border, Colour, Diameter, Evolving. If something changes, get it checked. It may feel awkward at first, but self-checks could save your life. Make it a habit. Your future self will thank you.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 33 THE POWER OF PEER SUPPORT The C-SHAW Peer Education Programme is a flagship initiative housed within the University of Johannesburg’s Centre for Student Health and Wellness. The Peer Education programme is specifically designed for the higher education environment. It addresses critical areas affecting student well-being, including HIV prevention, responsible sexual behaviour (Risky Student Behaviour), sexual orientation, gender identity and expression, and sex characteristics (SOGIESC), peer-to-peer mentorship, as well as broader themes of student empowerment. C-SHAW harnesses the transformative power of peer-to-peer engagement through its mentorship program by equipping student leaders with comprehensive training and ongoing support. The programme cultivates a network of informed, empathetic, and proactive peer educators. Peer Educators serve as catalysts for health advocacy and behavioral change across campus, fostering an inclusive dialogue, challenging stigma, and promoting safer, healthier lifestyles among their peers. The C-SHAW Peer Education Programme, through its workshops, campaigns, and interactive outreach, not only disseminates vital health information but also promotes and nurtures a responsible culture rooted in resilience and social responsibility. Peer Education Recruitment Recruitment is a key activity aimed at expanding the peer education network. Various platforms were utilised, including First-Year Seminar (FYS) sessions, social media, and word-of-mouth referrals. The recruitment campaign aimed to recruit 100 new peer educators per campus, and the final numbers exceeded expectations. Below is a table highlighting the targets made for each campus, the recruited numbers and the variance. https://forms.gle/iQ4h5d7Q3FozMFAL8 Mandela-Sobukhwe Leadership Camp Emihle Ngqeke, honoured as the C-SHAW Peer Educator of the Year 2024, proudly represented her peers at the prestigious Mandela-Sobukwe Leadership Camp, held in Cape Town from 12 to 16 February 2025.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 34 The camp, hosted by Deputy Minister of Higher Education and Training Mr Buti Manamela in collaboration with Higher Health, brought together dynamic voices through keynote speeches, panel discussions, and interactive workshops focused on leadership, democracy, and human rights. Emihle’s participation was a vital part of the C-SHAW Peer Education Programme, which empowers young leaders to grow, engage, and shape a more inclusive future. Peer Education Meet and Greet The Peer Education Meet and Greet has been designed to welcome new Peer Educators into the Peer Education Programme, allowing them to learn about their role and what to expect during the year. The C-SHAW Meet and Greet offers an opportunity for both Peer Educators and staff members to get to know one another, including each person's role within the program. It was intended to allow new Peers to know one another while fostering a newfound relationship with senior peer educators. International Day Against Homophobia, Biphobia and Transphobia The C-SHAW Peer Educators participated in the International Day Against Homophobia, Biphobia and Transphobia (IDAHBT) \ in collaboration with the GALA Archive. IDAHBT, which is observed on May 17 every year, raises awareness of the persistent violence and persecution LGBTQI+ groups experience worldwide. The 2025 subject of this year's event was "The Power of Communities." To involve parents and leaders in the continuous fight for Queer visibility, identity, and rights, the program examined the critical role that collective action plays
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 35 Mandela Day Event The C-SHAW Peer educators formed part of the Mandela Day Celebration organised by UJ Community Engagement on 18 July. The hospital visits on Mandela Day were part of a larger initiative to lend a helping hand to the sick and most vulnerable members of our society. Global Student Wellbeing Summit The C-SHAW Peer Educators attended the Student Wellbeing Summit in Bloemfontein on 16 July, accompanied by two staff members acting as chaperones. The summit was designed to support students beyond academics by fostering growth in the Human Domain. The initiative recognises that success in both personal and professional life requires more than academic excellence; it demands emotional intelligence, resilience, and interpersonal skills. Peer Educators were trained to act confidently and compassionately in crises, providing care until professional help arrives. Their commitment to learning these vital skills reflects the heart of our campus community: one that is informed, prepared, and ready to support one another. It was sturdily accentuated that the responsibility to uphold student well-being does not rest with one department or individual alone; it is a shared commitment that must be embedded across all levels of institutional operations.
UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 36 Empowerment Hike The Centre for Student Health and Wellness recently held its annual Empowerment Hike, celebrating the healing and restorative power of nature. The empowerment hike took place at Kloofendal Nature Reserve on August 29th. This outdoor event not only promoted physical and mental well-being but also served as a unique opportunity for peer educators to connect and strengthen their bonds. As part of the hike, participants engaged in impactful team-building activities, which featured a critical discussion on bonding led by the senior Peer Educators. Peer Education Risky Student Behaviour Training Seminar The Centre for Student Health and Wellness, in collaboration with SANCA and UJ Student Judiciary and Ethics, held a Peer Education: Risky Student Behaviour training on August 15, 2025. The training equipped Peer Educators with tools to help young people recognise, manage, and reduce harmful behaviours. The RSB program focused on prevention, resilience-building, and practical strategies for promoting well-being. Peer Education Men's Wellness Expo and Book Discussion On July 25, 2025, the Centre for Student Health and Wellness (C-SHAW) proudly hosted its Men's Wellness Book Discussion and Expo event, dedicated to fostering holistic well-being among male students. This initiative provided a safe and engaging space for open conversations around mental health, identity, and personal growth. Below are some of the themes highlighted at the event. Book Discussion: Thought-provoking dialogue centred on themes of masculinity, resilience, and emotional intelligence, guided by peer educators and wellness professionals.
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