O-Week Survival: 7 Health Essentials for Aussie Students

Here’s a stat that might surprise you: in Australia, around three‑quarters of chlamydia infections are diagnosed in people aged 15–29 – the exact age bracket most university students fall into. At the same time, 2025 was Australia’s worst flu year on record, with more than 411,000 confirmed cases – about 1.5% of the population.

Put simply: O‑Week isn’t just a blur of free pizza, pub crawls, market stalls and club sign‑ups. It’s also a perfect storm for germs, late nights, new sexual partners and a whole lot of stress on your body and mind.

In this guide, we’ll walk through seven health essentials every Aussie uni student should know – from student sexual health and uni flu prevention to telehealth for students who are juggling study, work and life across different cities and time zones.

As an Australian telehealth service, we speak every day with people your age about coughs and colds, STIs, mental health dips, script refills and medical certificates for uni. We’ve written this as general information only – not personal medical advice – but we’ll give you clear, practical O‑Week tips you can actually use.

By the end, you’ll have a simple, realistic university student health checklist you can action this week – even if you’re still working out where the library is.

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1. Sort your health admin before O‑Week gets wild

O‑Week moves fast. The time to think about doctors, prescriptions and Medicare is before you’re lying in a share‑house bedroom trying to Google “doctor near me” between vomits.

Know how you’ll access care

If you’re an Australian citizen or permanent resident:

• Make sure your Medicare card is valid and in your digital wallet.
• If you’ve moved interstate or away from home, suss out:
  • Your campus health clinic (most unis have one, often with bulk‑billing or reduced fees).
  • A local bulk‑billing GP near your accommodation.
• Save Healthdirect’s nurse line (1800 022 222) in your phone – it’s a free 24/7 service run by the government where you can speak with a registered nurse about symptoms and what to do next.

If you’re an international student:

• Double‑check your OSHC policy: what’s covered, which clinics you can use, and whether telehealth is included.
• Bookmark reputable sites like the NSW International Students Health Hub for easy‑to‑read info on topics like chlamydia, contraception and mental health.

Set up your “health stack”

Some quick jobs you can do in under an hour that will pay off all year:

• Add key contacts to your phone:
  • Local GP or campus clinic
  • Healthdirect (1800 022 222)
  • Lifeline (13 11 14) and beyondblue (1300 22 4636) for mental health support
• Check your My Health Record is active and up to date with medications and allergies – this helps any new doctor, in person or via telehealth, understand you more quickly.
• If you have a chronic condition (asthma, migraine, diabetes, anxiety, etc.), ask your regular GP for:
  • A written management plan
  • Enough scripts to cover your first few months at uni

Where telehealth fits

When you’re living in student accommodation, on prac, or back home between terms, organising an in‑person GP visit can be tricky. That’s where telehealth for students is incredibly handy:

• At NextClinic, we offer online medical certificates, prescriptions, specialist referrals and general telehealth consultations with Australian‑registered doctors, from 6am to midnight AEDT, seven days a week.
• If you’re working while you study, our blog on 5 ways online medical certificates save Aussies time and money explains how digital certificates fit within Australian workplace and study laws.
• Heading to a rural campus or doing a regional placement? Our post on Telehealth and rural Australia: closing the gap dives into how online care can support you outside of major cities.

O‑Week task: Add at least one local GP and a trusted telehealth provider (like us) to your favourites. Future‑you with gastro will be very grateful.

2. Protect your energy: sleep, food, alcohol and hangover‑proofing O‑Week

No one expects you to stay in every night – O‑Week is meant to be fun. But your body isn’t a machine, and how you treat it in these first weeks can set the tone for the whole semester.

Sleep is your secret academic weapon

Most uni‑age adults function best on 7–9 hours of sleep a night. Chronic sleep debt doesn’t just make you tired; it hits memory, concentration, mood and immune function – all pretty important for lectures and labs.

Practical O‑Week sleep hacks:

• Accept you’ll have a few late nights, but don’t make every night a bender.
• Use earplugs and an eye mask if you’re in noisy student housing.
• Try to keep a roughly consistent wake‑up time, even if bedtimes vary.

Feed your brain (yes, more than instant noodles)

Uni budgets are real. But “broke student” doesn’t have to mean “zero nutrients”.

• Aim to eat something with protein and fibre at each meal – eggs, beans, tuna, frozen veg, oats, yoghurt.
• Keep cheap, healthy snacks on hand – fruit, nuts, hummus and crackers – so you’re not relying solely on chips at 11pm.
• Stay hydrated: keep a reusable water bottle with you during O‑Week events.

Even small upgrades (adding frozen veg to your two‑minute noodles; swapping one energy drink for water) help your overall university student health more than you’d think.

Be smart (and kind to yourself) with alcohol

O‑Week and alcohol tend to go hand‑in‑hand, but Australian guidelines are clear: to reduce health risks, healthy adults should have no more than 10 standard drinks per week and no more than 4 on any one day. The less you drink, the lower your risk.

Some practical O‑Week tips for drinking:

• Pace yourself: alternate alcoholic drinks with water or soft drink.
• Eat before and while you’re drinking.
• Have at least two alcohol‑free nights each week.
• Don’t mix alcohol with other drugs, and be extra cautious with meds that interact with booze.

Regulators like Liquor & Gaming NSW specifically remind venues during O‑Week not to run drink promos that encourage rapid or excessive drinking, because of the harms they see in young adults. It’s okay – and often respected – to know and state your limits.

If you do overdo it and feel genuinely unwell (chest pain, trouble breathing, confusion, vomiting that won’t stop): this is not a telehealth job – call 000 or get to an ED.

3. Look after your mental health from day one

New campus, new friends, new expectations, new bills – it’s a lot. Headspace describes starting uni or TAFE as a “big change” that often brings stress about workload, money, moving out and finding your way socially. That stress is normal – but it’s easier to manage if you prepare.

Build your support crew early

Good university student health is about your head as much as your body.

In your first weeks:

• Check out student services: counselling, accessibility services, financial advice, peer mentoring.
• Join at least one club or society that genuinely interests you – even if you go alone at first.
• Stay connected with friends, family or community back home via regular calls or messages.

Watch for early warning signs

Pay attention if you notice:

• You’re not sleeping or sleeping far too much
• Constant racing thoughts, dread or panic
• Losing interest in everything (even stuff you normally love)
• Using alcohol or other drugs to cope daily
• Thoughts like “everyone else is coping except me”

These can be signs your mental health needs attention – not that you’re “failing at uni”.

Headspace recommends simple strategies like routine, exercise, sleep, staying connected and talking early when stress builds. If things feel bigger than you can handle alone, that’s when professional help matters.

Where telehealth can help

If you can’t get into your campus clinic quickly, or you’re not sure where to start:

• A telehealth GP can:
  • Check for physical contributors (thyroid issues, anaemia, medication side‑effects, etc.)
  • Write a mental health‑related medical certificate for extensions or time off study where appropriate
  • Provide referrals to psychologists or psychiatrists
• At NextClinic, our doctors regularly speak with students experiencing anxiety, low mood, sleep issues or burnout. We can’t do long‑term therapy, but we can:
  • Screen for common conditions
  • Discuss medication options if appropriate
  • Help you navigate the next steps, including specialist referrals, all via phone.

O‑Week task: Look up your uni’s counselling service, bookmark the page, and save at least one mental‑health helpline in your phone. You don’t need them now – but if you do in week 6, you’ll be glad they’re one tap away.

4. Student sexual health: make safer sex your default

Let’s talk frankly: for many people, uni is when their sex life kicks off properly – often with new partners, new experiences and less parental oversight.

The problem? STIs have more than doubled in Australia over the past decade for infections like chlamydia and gonorrhoea, and young adults are heavily affected. Yet only a minority of sexually active young people get regular STI tests.

Why student sexual health really matters

• Chlamydia is the most commonly notified STI in Australia, with more than 100,000 cases reported in recent years. Most notifications are in people aged 15–29.
• Studies show *only around 16% of Australians aged 16–49 have ever had an STI test*, despite rising infection rates.
• Many STIs are asymptomatic – chlamydia, for example, shows no symptoms in up to 80% of cases – but can still cause long‑term problems like pelvic inflammatory disease and infertility if untreated.

In other words: you can feel totally fine, have no discharge or pain, and still have an infection that quietly harms your reproductive health.

O‑Week tips for safer sex

Some simple, realistic habits can massively improve student sexual health outcomes:

• Condoms and dams are non‑negotiable
  • Use condoms for vaginal and anal sex.
  • Consider condoms or dental dams for oral sex, especially with new partners.
• Get tested regularly
  • NSW’s International Students Health Hub recommends STI checks every 6–12 months if you’re sexually active, or sooner with new or multiple partners.
  • Tests can be as simple as a urine sample or self‑collected swab; blood tests cover others like HIV or syphilis.
• Normalise talking about testing
  • “I get checked every year – when was your last test?” is a responsible, not awkward, question.
• Consent is essential
  • Many unis now offer online consent and relationships modules (for example, UNSW’s “Sex & Relationships 101” course co‑designed with students).

Where to go for STI checks

You’ve got several options, depending on your situation:

• Campus health clinics – many offer confidential STI testing, often cheaper for students.
• Dedicated sexual health clinics – usually free, anonymous and very experienced at working with young people.
• GPs and telehealth GPs
  • A GP can order STI tests and prescribe treatment.
  • A telehealth GP can often assess symptoms, arrange pathology tests and prescribe treatment for common infections like chlamydia or herpes, or provide referrals if you need in‑person care.

At NextClinic, we manage a range of sexual health concerns via telehealth – including chlamydia, bacterial vaginosis, genital herpes and emergency contraception – where it’s clinically appropriate and safe to do so.

For many students, telehealth feels less intimidating than walking into a clinic waiting room, especially if you’re anxious about being recognised or judged.

O‑Week task: Put a small stash of condoms (and lube) in your bag or drawer, and set a calendar reminder for an STI check 3–6 months from now if you’re sexually active or planning to be.

5. Uni flu prevention: don’t let bugs derail your semester

Campus life is basically “sharing air and surfaces with thousands of strangers” – perfect conditions for viruses.

In 2025, Australia recorded over 411,000 lab‑confirmed flu cases, the highest number on record, with children and young people heavily represented. The federal Department of Health reminds Australians that flu is not “just a bad cold”: it can cause severe illness, hospitalisation and even death in otherwise healthy people.

Get your flu shot early

Key points for uni flu prevention:

• The Australian Immunisation Handbook recommends a flu vaccine every year for everyone aged 6 months and over; adults generally need just one dose per season.
• You’ll get the best protection if you vaccinate from April onwards, ahead of peak flu season (usually June–September).
• In many states, flu shots are free for high‑risk groups (First Nations people, pregnant people, those with certain medical conditions), and often offered at low‑cost through GPs, pharmacies and some campus clinics.

Ask your campus health service or local pharmacy what student‑friendly options exist – some unis run pop‑up flu clinics on campus.

Everyday O‑Week hygiene habits

You’ve heard these before, but at uni they’re genuinely worth doing:

• Wash or sanitise your hands before eating and after public transport or the bathroom.
• Avoid sharing drink bottles, vapes, cups or cutlery.
• If you’re sick, stay home from classes and social events where possible. Healthdirect recommends staying home until you feel well again to reduce spread.
• Consider a mask in crowded indoor settings if there’s a lot of flu or COVID going around.

When to see a doctor – and how telehealth helps

Healthdirect suggests seeing a doctor if you have:

• A high or persistent fever (>38°C)
• A cough that’s not improving
• Breathing problems, chest pain or feeling very unwell
• Existing medical conditions that put you at higher risk

For many students with mild symptoms, telehealth is perfect:

• A doctor can:
  • Review your symptoms
  • Advise on self‑care and over‑the‑counter meds
  • Prescribe antiviral medication if you’re high‑risk and within the right time window
  • Issue a medical certificate for uni or work so you can rest without drama

We explain the ins and outs of online sick notes in our articles on medical certificates for remote workers and 5 ways online medical certificates save Aussies time and money.

O‑Week task: Check if your campus or local pharmacy offers flu shots and set a reminder for early‑season vaccination (even if that’s a few weeks after O‑Week).

6. Scripts, contraception and chronic conditions: stay on top of your meds

Moving out often means moving away from the GP who’s always managed your asthma, ADHD, anxiety or contraception. If you don’t plan ahead, you can end up running out of essential meds in the middle of semester.

Do a medication audit before you move

Before you leave home:

• List all medications you take (including the Pill, inhalers, acne meds, antidepressants, etc.).
• Note:
  • Dose and frequency
  • Prescribing doctor and clinic
  • When your repeats expire

Ask your regular GP for:

• Enough repeats to get you through the first term or semester, and/or
• A written summary letter of your conditions and treatments to show a new doctor.

Using telehealth for repeat scripts

Online scripts can be a lifesaver for busy students, but it’s important to use reputable providers.

• In Australia, most everyday prescriptions can legally be issued after a phone consult, not just video – phone‑only telehealth is now totally standard.
• However, the Medical Board warns against services that prescribe purely from an online form with no real‑time contact, especially if the doctor has never met you.

At NextClinic:

• Our $29.90 online prescription service lets you request many common medications, including oral contraceptives and treatments for chronic conditions, via a secure digital platform – with Australian‑registered doctors reviewing each request.
• In practice, that usually means:
  1. You complete a clinically designed questionnaire about your health.
  2. One of our doctors reviews it and often gives you a quick phone call to clarify anything.
  3. If appropriate, your eScript token is sent straight to your phone, ready for any Australian pharmacy.

We don’t prescribe Schedule 8 medications (like strong opioids or some ADHD meds) online – for those, you’ll need an in‑person GP or specialist. That’s about safety, not inconvenience.

Contraception and sexual health meds

For many students, the main medication they juggle is contraception:

• If you’re on the Pill, set recurring reminders so you don’t miss doses or run out of scripts.
• If you’re considering starting contraception (Pill, patch, ring, implant, IUD), a GP or telehealth GP can:
  • Discuss options and side‑effects
  • Check for contraindications
  • Arrange prescriptions or referrals for device insertion

We also treat several sexual and reproductive health conditions via telehealth, including UTIs, some vaginal infections and certain STIs, where safe.

O‑Week task: Check how many repeats you have left on any essential meds and set a reminder one month before you’ll run out to see a GP or book a telehealth consult.

7. Know when to get help – and make telehealth part of your uni toolkit

The final (and maybe most important) health essential is knowing when something is serious, and what your options are for getting help quickly.

Red‑flag symptoms: don’t wait, don’t self‑diagnose

Go to an emergency department or call 000 if you experience:

• Severe chest pain, trouble breathing or feeling like you might faint
• Signs of stroke (face drooping, arm weakness, speech difficulty)
• A head injury with loss of consciousness, confusion or repeated vomiting
• Heavy bleeding or severe abdominal pain
• Thoughts of harming yourself or others, or you feel you might act on them

For sexual assault or non‑consensual experiences, you can seek urgent help from a hospital ED, sexual assault service or via 000. They can talk you through medical care, STI and pregnancy prevention and forensic options. Telehealth is not appropriate as your only care in that situation, though a GP (in person or online) can support follow‑up care and mental health afterwards.

When telehealth is a great first step

For many other issues, telehealth is an ideal first port of call, especially for time‑poor or remote students:

• Coughs, colds and suspected flu
• Mild to moderate COVID‑like symptoms (if local guidelines allow telehealth management)
• UTIs, sinus infections, tonsillitis, cold sores
• Contraception questions and prescription refills
• Irregular periods, suspected thrush or BV
• STI concerns (especially if you need treatment or a pathology referral)
• Mild mental health concerns (low mood, anxiety, sleep issues)
• Medical certificates for uni or work when you’re too unwell to attend

At NextClinic, we’ve designed our platform around telehealth for students and workers who can’t easily get to a GP:

• Doctors are available from 6am to 12 midnight AEDT, every day.
• You can request a:
  • Telehealth consultation for broader health issues
  • Online medical certificate for study or work
  • Prescription or specialist referral when clinically appropriate
• Our blog posts like Embracing the future and Can you get a script without a video call? explain how Australian telehealth works, and what good‑practice care looks like.

We’re big believers that telehealth doesn’t replace your regular GP or campus clinic – it complements them. Think of it as:

"The health safety‑net you carry in your pocket, wherever uni takes you."

Bringing it all together: your O‑Week health challenge

We’ve covered a lot, so here’s a quick recap of the seven essentials to survive O‑Week and set yourself up for a healthier semester one:

1. Sort your health admin – know where and how you’ll access care (campus clinic, local GP, telehealth), and get your Medicare/OSHC and My Health Record in order.
2. Protect your energy – prioritise sleep, basic nutrition, hydration and sensible drinking habits so you don’t burn out by week two.
3. Look after your mental health – build a support network, learn your warning signs and don’t hesitate to reach out for professional help early.
4. Prioritise student sexual health – use condoms, normalise STI testing and get informed about consent and safer sex.
5. Stay ahead of viruses – make a flu shot part of your annual routine and practise good hygiene on campus.
6. Stay on top of meds and scripts – plan ahead for contraception and chronic conditions, and use reputable telehealth services for renewals when appropriate.
7. Know when – and how – to get help – learn the red flags, and make telehealth for students part of your everyday health toolkit.

Now, here’s your challenge for this week:

"Pick one strategy from this list and actually do it."

That might be:

• Booking a flu vaccine or STI check
• Buying condoms and storing them somewhere handy
• Saving key health numbers and links in your phone
• Setting a reminder to renew a script before it runs out
• Or trying a telehealth consultation for a health issue you’ve been putting off

Once you’ve chosen your strategy and taken action, tell us in the comments:

• What did you pick?
• How did it go?
• What would you like more O‑Week tips or university student health content about next – mental health, student sexual health, uni flu prevention, or something else?

We’d love to hear how you’re navigating O‑Week, and how we can help make your first semester not just survivable, but genuinely healthier and more enjoyable.

References

• Australia’s 2024 sexual health checkup: common STIs on the rise, HIV declines
• Vaccine rates fall as 2025 marks worst flu year on record in Australia
• Flu (influenza) – influenza A and B, symptoms, vaccine | healthdirect
• Chlamydia | International Students Health Hub
• Beyond Blue
• NextClinic: Online Medical Certificates, Instant Scripts and Telehealth Consults
• Measuring risky drinking according to the Australian alcohol guidelines, Measuring risky drinking - Australian Institute of Health and Welfare
• Venues urged to prioritise student safety during O-Week 2025 | NSW Government
• Tips for starting university or TAFE | headspace
• Tips to maintain your mental & emotional health while studying | headspace
• Latest information and statistics on sexual health - Sexual Health - Australian Indigenous HealthInfoNet
• Sexual health, sex & healthy relationships | Current Students – UNSW Sydney
• Time to get your flu vaccine | Australian Government Department of Health, Disability and Ageing
• Influenza (flu) | The Australian Immunisation Handbook
• Can You Get a Script Without a Video Call? | NextClinic
• $29.90 Online Prescription Service | NextClinic

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