The Conversation 232

There once was a big grey elephant, that everyone knew was relevant. He affects us all, causes stumbles and falls, but if we spoke of him, we all would benefit.

Mental health. It is a topic too often viewed as taboo and something that shouldn’t be discussed. Yet, more than 2 in 5 Australian’s aged 16-85 are predicted to experience a mental disorder at some point in their life. More worryingly, of these people, only 1 in 9 will access support services.

One of the major barriers stopping people from seeking help, is the stigma associated with being identified as having a mental health condition. The reality is, that mental health doesn’t just cover the big topics of anxiety and depression. It’s all-encompassing and covers everything from a one-off bad day to the much bigger issues everyone knows about.

It is my hope this issue of The Conversation has given students a platform to share their experiences and takes us one step closer to de-stigmatising mental health across the Bond community.

I would like to personally thank all of the students who have been courageous enough to let us into their thoughts and feelings by sharing their stories with us. These topics are never easy to discuss, especially with strangers, and without them this magazine would not be possible.

I hope after reading their contributions, you are able to reflect back and assess your own mental health and identify a few strategies to help you cope with the challenges of day-to-day life.

As a disclaimer to all readers, the articles included in this issue don’t shy away from the big topics of anxiety, depression, and suicide. We have chosen to include these, as it is only by talking about topics that make us uncomfortable, that we can begin to be comfortable with them.

For anyone who is struggling or even doing okay, I encourage you to reach out to your friends, family or to support services to start “The Conversation” around mental-health and wellbeing.

There once was a big grey elephant, that everyone knew was relevant. We spoke without fear, so everyone could hear, and now his impact is less prevalent.

All the best to you and your elephants, Sophie

BUSA Wellness Director

If these articles do raise any concerns or you are struggling with your mental health, sexuality, spirituality, or abuse please contact any of the services below for guidance and support.

It’s Too Peoply Outside 03

Why did I say that?... everyone is staring at me… omg my voice is shaking… I knew the answer to that question, why didn’t I say anything?

These indexed words are a brief look into the mind of someone with social anxiety (aka my mind). Strangely though, whilst social anxiety has a high prevalence in university students (47% mild social anxiety and 25% diagnosed) there is a weird barrier around people actually recognising someone around you has social anxiety and not introversion (where a person is reclusive because they’ve chosen to be). Social anxiety is where a person (me) finds it difficult to act like myself in a normal setting, as the entire time I’m wandering do they even like who I actually am?

Social anxiety in university students

(47% mild social anxiety & 25% diagnosed)

Thus, when it comes to social settings at university and basically the most popular (and the only way really) option to make friends is to attend parties. Which means loud music, drinking and crowds. For some, what I just described is the highlight of their time at university, meanwhile for me environments such as this makes my bones tremor (and not in excitement).

To give you a better idea of how bad crowds affect me, here’s a peep into my life: walking into a crowded Woolworths causes my heart to accelerate and sends me skittering out the door seconds after entering. Moreso when I am in the library and have to hear the chaotic noise of everyone talking and keyboards typing, I near run out of the building screaming to escape my thoughts. What are these thoughts? They tend to range from is everyone staring at me? To am I hunching over? Why didn’t I dress nicer? Is my hair frizzy? Is someone staring at my laptop screen? And the list goes on.

Now, you could be wondering, why not just do university online? Well, the easiest answer is to tell you ‘it doesn’t do me any good to avoid my fears’. As a form of exposure therapy, I have made myself remain amongst a crowd of gossiping people in my lecture room rather then shifted seats to escape their noisy bubble. I’ve made myself stand before an entire class and present a 25-minute presentation rather than emailing my lecturer to request a private audience. The easiest thing to do if you have social anxiety is to avoid what causes your grievances, yet it doesn’t help you as a person nor your mental wellbeing.

Which is why I draw attention to the weird barrier about social anxiety being recognised and not classified as ‘introversion’. Social anxiety isn’t introversion, it’s a mental health disorder that will follow me into the future. However, by forcing myself to do these social interactions that is so easy for others I am promoting my own mental wellbeing as best as I can and learning in a way that will benefit others when I go into being a Clinical Psychologist specialising in Anxiety Disorders.

Which is why I draw attention to the weird barrier about social anxiety being recognised and not classified as ‘introversion’. Social anxiety isn’t introversion, it’s a mental health disorder that will follow me into the future. However, by forcing myself to do these social interactions that is so easy for others I am promoting my own mental wellbeing as best as I can and learning in a way that will benefit others when I go into being a Clinical Psychologist specialising in Anxiety Disorders.

Words by Charlize Mackie

But in the Grinches famous words, and in the back of my mind I can’t help thinking it’s too peoply outside.

Feeling a bit gloomy lately?

Let’s pour ourselves a cuppa and have a heart-to-heart yarn 05

We are nearly halfway through 2023, and you may be wondering what the rest of the year has in store. Whether you’re a new student at Bond or have returned after a break, starting a new semester can be overwhelming, and even just thinking about what to do next can be challenging.

It’s been a year since I first came to Bond, and I still remember waking up one morning feeling so anxious about the day ahead. Being an international student, I was scared of being alone and isolated since I didn’t know anyone from Bond or the city I had just moved in. The first few days were exciting as I got to meet my lecturers and some classmates, but that feeling didn’t last very long. Part of it was due to the numerous assignments I had to do, and the other part was figuring out how to spend my free time. For an entire week, I didn’t talk to anyone except my family back home. I reassured them that I was well, but I knew deep down that I wasn’t. The only places I visited were the building where I had classes and a nearby shopping centre to buy groceries. During classes, I interacted with some classmates, but our conversations hardly went beyond our subject matter. Remaining an introvert, I made excuses for not sharing much about myself, but later, I realised that I needed to make a move.

I started writing down in my journal how I felt each day, what food I ate, whom I talked to, and what activities I engaged in. It turned out that on days when I binged on Netflix and snacks, or scrolled through social media, I felt down and sometimes cried for no reason. I was aware that I was stressed and was relying on these things to cope.

Surprisingly or not, on days when I socialized with new friends during breaks, took a walk around the campus, or simply cooked for myself, I felt more upbeat and less procrastinated when it came to studying.

This makes more sense when you consider that when it comes to stress or anxiety, people tend to cope adaptively or maladaptively. Individuals’ coping mechanism depends on their interactions with the external and internal world. For example, if you believe that you can manage stress by making a priority list or getting help from other people, you’re more likely to view yourself as capable of overcoming it. However, if you experience a lack of confidence or any negative thoughts that affect your self-esteem, you’re more likely to avoid the problem by engaging in maladaptive behaviors such as binge-eating or doing something in excess. In her new book about mental health and self-help tips, Dr. Julie Smith writes, “When we feel anxious about something, the most natural human response is to avoid it. We know that if we stay away, we’ll feel safe, for now. But avoidance not only maintains anxiety, it makes anxiety worse over time.” This captures how maladaptive coping might bring more consequences than you can imagine. But how do we switch to adaptive coping and stay motivated?

I learned that finding motivation comes from your passion, dreams, and goals. The key is not to transform into someone you are unfamiliar with, but rather to choose better alternatives that benefit you in the long run. I’m sure we all love getting things done, practicing self-care, and bonding with others.

For me, I wanted to make the most out of my time here at Bond. I have been practicing to express more gratitude for what I have and appreciate the opportunity I have been given to obtain knowledge, learning about a new culture and place, and meeting new people. I have joined some friends going to the gym and swimming pool at Bond Sports Center, and these physical activities have proved to help a lot. I have browsed so many interesting books in the library and signed up for Bond student clubs that align with my interests. I have also been to the Bond Career Center to learn about volunteering opportunities that relate to my field of study. I have ended up being a research assistant at a local hospital and enjoyed my time there, though it is supposed to be only for a few months. After having become more engaged in the community, I noticed that I have grown to be more optimistic and gained a greater sense of purpose for my learning journey. Although there have been tough times when old habits kick in, I have been able to reach out to my support network and practice self-care activities, such as meditation or journaling. They not only calm me down, but also help me clarify my thoughts and gain new insights about my emotions.

If this sounds like what you are going through, and whether or not you are prepared to make adjustments to improve your mental health, remember to listen to your inner voice. It will lead you to where you want to go.

Words by Van

“When we feel anxious about something, the most natural human response is to avoid it. We know that if we stay away, we’ll feel safe, for now. But avoidance not only maintains anxiety, it makes anxiety worse over time.”

- Dr Julie Smith

Mindful Moments: Digital Wellness Tools

This is a surprisingly cool and well-designed self-care game that guides you through a series of questions that will help you practice evidence-based self-care techniques/ behaviours – step by step.

It’s especially useful for people who struggle with self-care, executive dysfunction (e.g., those with Attention deficit hyperactivity disorder [ADHD}), and/or reading internal signals (e.g., those with Autism Spectrum Disorder [ASD]). It’s designed to take as much of the weight off you as possible, so each decision is very easy and doesn’t require much judgement.

Take your time. Set aside some time--maybe an hour total--to allow yourself to work through each step. Don’t rush or skip ahead; just follow the directions. Self-care is important, and you deserve to devote some time to it.

You can even go through this routine as soon as you wake up, as a preventative measure.

There’s a unique quality to being prompted by a ‘digital being’ to engage in a specific set of self-care activities, as opposed to receiving orders from a known individual. The former approach feels less intrusive and frustrating, increasing the likelihood of being motivated to attempt the suggested activities, even if they initially seem unhelpful or ineffective.

The quiet place is a space online for people who need a moment of peace. You may need to get away from the constant doom-scrolling or stop yourself from procrastinating via TikTok. Regardless, go here to calm and settle your mind so that your next decision or move can be a better and more thoughtful one. 02

Like the quiet place project, this ‘do nothing for 2 minutes’ website says it all in the title. It too can help you to settle down and break maladaptive and automated behavioural cycles that may be stopping you from doing what you want and/or need to be doing (e.g., studying)!

- Both sites are mere online platforms where you can type your thoughts and send them into ‘space’ or the ‘void.’ This technique offers somewhat of a ‘release’ and can help you to get something off your chest if you have nobody to talk to, do not yet feel like speaking, or perhaps don’t have the energy to speak. Such platforms may also help you to identify and learn about what it is you are thinking – particularly useful for those who block their thoughts or struggle to get in touch with their inner voice and critic.

‘You Feel Like Sh*t’ A self care game

Do Nothing for 2 Minutes

The Quiet Place Project

‘Scream into the void’ & ‘Cryogem’

By Rhianna Lovegrove

As a practicing provisional psychologist, I firmly believe in the benefits of psychotherapy for anyone seeking emotional support and personal growth. I also, however, understand that there are times where people simply need some time and space to chill out, unwind, focus or just BE on their own.

Thanks to today’s digital age, technology can offer some helpful resources to assist with achieving this. As such, I have compiled a short list of a few simple (and freely accessible) websites that might come in handy (or fun!) for some of you.

08

- These websites let you create your own ‘White Noise’ and ‘White Rain,’ respectively. They enable the use of a sound engine to generate a continuous range of frequencies of your choice, that are evenly distributed across the entire hearing spectrum. Good vibrations guaranteed.

Xhlr provides a versatile breathing tool that can be used for various purposes, such as yoga, meditation, or simple breathing exercises. With this tool, you can customize both the design and the rate of your inhalation and exhalation. This flexibility allows you to tailor your breathing exercises to your specific needs and preferences.

Sometimes a little creativity is just what you need. The first website allows you to click and drag to draw freehand on Silk’s blank page, filling it with beautiful and colourful patterns. It’s a little bit like an online Spirograph toy and is super relaxing to play with!

The second site is similar, but the medium is sand. Good for the anxious among us.

QuietKit provides guided meditations that are especially suitable for people who are just beginning in their meditation journey. These meditations are designed to be beginner-friendly and last between 2 and 10 minutes, making it easy to fit mindfulness into even the busiest of schedules.

Also, art therapy online for free; score!

I hope these come in handy or are simply a bit of fun for you to have a mindful moment today.

‘White Noise & Co’ & ‘White Rain’ QuietKit

Xhlr

‘Weave Silk’ & ‘This Is Sand’

The Steps to Improving Mental Health Acceptance 09

It’s tough, its traumatic, it’s taboo. It effects over 4.8 million Australians and 1 in 4 people aged 18-24 every year. But it’s time we address the elephant in the room — mental health and the stigma surrounding it. Stigma is like a dark cloud that hangs over people’s heads, casting judgment, stereotypes, and discrimination. It isolates those who need support the most, making them feel ashamed, misunderstood, and afraid to seek help. Stigma can crush self-esteem, fuel self-doubt, and create a sense of hopelessness. It amplifies the already difficult challenges that individuals with mental health issues face, leading to increased suffering and a reluctance to seek treatment.

Lastly, but perhaps most importantly, stigma acts as a formidable roadblock to seeking professional help. The fear of being labelled, judged, or ostracised prevents individuals from reaching out for support, leaving them to battle their struggles alone.

To make it simple, stigma affects us all. Whether you are at the receiving end, are the one reenforcing it (whether deliberately or not), or simply hear it and do not challenge what has been said, it has affected you. So here are a few quick steps to help reduce the stigma around mental health.

S Spread Awareness

Many people have limited knowledge and understanding of mental health conditions, which leads to fear and misconception. By sharing personal stories, statistics, or information through social media, articles, or even conversations with friends and family, we can educate others and create an environment of understanding and empathy. The more we talk about mental health openly, the more we can break down the walls of stigma.

T Transform Language & Labels

Language has the power to shape perceptions and reinforce stereotypes. Transforming the way we talk about mental health is crucial in combating stigma. Avoid derogatory terms or labels that perpetuate negative stereotypes and instead use language that is respectful, inclusive, and person-centred. Remember, mental health conditions do not define a person; they are just one aspect of their life. By using compassionate and accurate language, we create a safe space where individuals feel seen, heard, and valued.

I Inspire Empathy & Understanding

Engage in conversations that foster empathy and provide a safe space for people to share their mental health journeys. When you listen actively, without judgment, to the stories of others, you can begin to truly understand and connect with someone’s experiences, emotions, and struggles. By inspiring empathy, we break down the barriers of judgment and create a culture of support and understanding.

MG Get Rid of Myths & Misunderstanding

Myths and misunderstanding surrounding mental health are a major contributor to the perpetuation of stigma and often prevent individuals from seeking help. It’s essential to challenge and debunk these myths. Educate yourself and share accurate information about mental health conditions, their causes, and available treatments. By replacing myths with facts, we break down the walls of ignorance and create a foundation of knowledge and understanding.

A Acknowledge Your Biases

We all have biases, whether conscious or unconscious and acknowledging them is an important step in combating mental health stigma. Take the time for self-reflection and examine your own attitudes and beliefs about mental health. Be open to learning and unlearning. Recognise the impact your biases may have on your interactions with others and challenge them. By acknowledging our biases, we can approach mental health with an open mind and contribute to a more inclusive and accepting society.

Ultimately, combatting mental health stigma is a collective responsibility that requires our active participation. It is important to remember that mental health conditions are a normal part of the human experience, and no one should feel ashamed or judged for seeking help or sharing their struggles. By challenging stigma, we can encourage individuals to seek the support they need and deserve without fear of discrimination or social exclusion based on their mental health.

Remember, every small action counts. Whether it’s sharing an informative post, offering a listening ear, or challenging stereotypes. You have the power to make a difference.

The Secret to Academic Performance.

01

Burleigh Heads Beach (7km): When stress hits hard, nothing beats the golden sands and crystal-clear waters of Burleigh Heads. Catch some waves, soak up the sun, or sit back and enjoy a bite to eat or ice-cream along the water - it’s a quick escape that can instantly melt away the pressures of uni life.

02

Tallebudgera Creek (8km): Looking for a serene oasis close to Bond? Tallebudgera Creek is your answer. Nestled between Burleigh Heads and Palm Beach, this calm waterway invites you to kick back, paddleboard, or kayak. It’s the perfect spot to find your Zen and rejuvenate your mind.

03

David Fleay Wildlife Park (6km): Take a short trip to this hidden gem and get up close with Australia’s unique wildlife. Stroll through the park’s lush surroundings, spot koalas and kangaroos, and let nature work its magic on your stress levels. Especially if you are an international student, this is a great way to tick our animals of your list of things to see and do while in Australia.

05

Robina Common (1km): Seeking some tranquillity closer to campus? Look no further than Robina Common. This beautiful park offers serene walking trails, picnic spots, and lush greenery. Grab a book, find a cosy spot under a shady tree, and let the gentle rustling of leaves transport you to a place of calm.

04

Robina Town Centre (2km): If nature isn’t really your thing, how about some retail therapy? Take a break from studying and treat yourself to some time browsing the shops. Explore fashion boutiques, grab a bite at the food court, catch the latest blockbuster at the cinema or even challenge your friends to a game of laser tag or bowling.

By Anonymous

We all know university life can be a rollercoaster ride—assignments, exams, and endless lectures can sometimes drive us crazy. But amidst the academic chaos, it’s crucial to prioritise our mental health and find time to relax.

Studying at university can sometimes feel like a never-ending marathon, with stress and anxiety creeping up on us. That’s why taking care of our mental health is a must. Not only does it make us feel better, but it also boosts our academic performance. So, if the idea of better mental health isn’t enough to get you up, maybe the thought of a few HDs might do it.

Lucky for us, we are surrounded by a plethora of great spots to relax only a short distance from Bond.

Remember, It’s About Balance

Whether it’s hitting the beach, exploring nature, or indulging in some retail therapy, remember that finding a balance between study and relaxation is the key. It’s okay to take breaks, recharge your batteries, and explore the Gold Coast. By looking after our mental health, we ensure that we’re in the best state of mind to tackle university challenges head-on.

WELLBEING

Over the past couple of years there has been greater light shun on the importance of our wellbeing, not only as individuals but as a collective. Wellbeing quickly became a ‘buzz’ word; used frequently across various sectors. The overuse in certain sectors at times led to it losing some of its meaning and momentum. So, you might be thinking, what makes wellbeing different at Bond, and what is being done to ensure it maintains meaning?

At Bond, wellbeing is viewed HOLISTICALLY. It can be thought of as a ‘spider’s web’, where each support service is interwoven and helps strengthen the connection and self-efficacy of the individual. The return of students’ full time on campus has reinforced the support services and has provided opportunities for the personalisation of support delivery. The support services at Bond cover the following areas of wellbeing:

AT BOND 13

Physical Wellbeing

Medical Clinic - Enrolled students can access support from the GP’s and Nurses at the clinic, whether it be for a general healthcare, immunisations, vaccinations, skin checks or sexual health advice, the team is available to assist.

Accessibility & Inclusion Advisor - For any ongoing conditions, the Accessibility and Inclusion Advisor are available to ensure that your time at Bond is accessible and equitable!

Mental Wellbeing

Student Counsellors - Registered Psychologists are located in the medical clinic, they provide free, confidential counselling service for issues such as homesickness, academic/ study pressure through to personal concerns.

Student Wellbeing Advisors (SWAs) - Through the development of personalised wellbeing plans, the SWAs help connect students to appropriate support services both on and off campus. The SWAs empower students to address all areas of wellbeing including, physical, mental, emotional, financial, spiritual, academic, and social.

Social Wellbeing

Academic Wellbeing

Bondies Connect - Peer to Peer mentoring program through an application called ‘Vygo’.

Academic Skills Centre - For academic queries, study strategies, maths support and more, visit the academic skills centre!

Faculty Librarians - Visit the faculty librarians for support with navigating the library and identifying appropriate online resources!

Student Tutoring - Access free student counselling led by students by downloading the ‘Vygo’ application.

Feel free to submit feedback, queries, or suggestions around how we can improve wellbeing here at Bond by sending an email to wellbeing@bond.edu.au

Mind Your Vagus: Activating the Body’s inbuilt Stress-Reliever 15

Here are some simple vagus nerve stimulation techniques that you can try:

The nervous system plays a pivotal role in regulating various bodily functions that are integral to maintaining our overall health, including our mental wellbeing.

Among the different divisions of the nervous system, the autonomic nervous system (ANS) is primarily responsible for regulating numerous physiological processes that occur involuntarily, such as heart rate, blood pressure, breathing, and digestion.

The autonomic nervous system (ANS) is divided into two main branches: the sympathetic nervous system and the parasympathetic nervous system. Both branches play a crucial role in regulating our bodily functions, including our response to stress and inflammation. The sympathetic nervous system activates the “fight or flight” response, which releases stress hormones such as cortisol and adrenaline, leading to physiological changes that can contribute to inflammation in the body (Waxenbaumn & Varacallo, 2021). On the other hand, the parasympathetic nervous system helps to counteract the effects of the sympathetic nervous system, promoting relaxation and reducing inflammation.

Chronic stress prolongs activation of the sympathetic nervous system and can ultimately lead to the sustained release of pro-inflammatory cytokines; molecules that evoke inflammation in the body. Chronic inflammation can have negative effects on our mental and physical health, increasing the risk of depression, anxiety, cardiovascular disease, and autoimmune disorders (American Psychological Association, 2023; Liu et al., 2017; Mariotti, 2015; Maydych, 2019).

The good news? We can activate our parasympathetic nervous systems, via the vagus nerve, which induces the ‘relaxation response’ and minimizes the negative impact of stress on the body. By stimulating the vagus nerve, we can lower inflammation levels and improve overall health and wellbeing (Breit et al., 2018). Vagus nerve activation results in the release of neurotransmitters like acetylcholine and norepinephrine, which promote relaxation and help reduce inflammation in the body.

Words by Rhianna Lovegrove

Singing, chanting, humming, laughing, or gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting, laughing, and gargling can activate these muscles and stimulate your vagus nerve (Dolgoff-Kaspar et al., 2012; Kalyani et al., 2011). This, in turn, can increase heart-rate variability and vagal tone (Dong et al., 2018; Kim et al., 2018; Vickhoff et al., 2013). Heart rate variability (HRV) refers to the variation in time between successive heartbeats. Higher HRV is associated with better cardiovascular health and overall well-being. Vagal tone, on the other hand, refers to the activity level of the vagus nerve. A higher vagal tone indicates a more relaxed state of the body, which is associated with reduced stress, improved digestion, and better immune function. Having higher vagal tone also means that your body can relax faster in response to facing stress. Researchers have discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will likely improve, and vice versa (Kok et al., 2013).

Not even kidding. Try it. Especially If you are feeling stressed, panicky or anxious. Exhaling against a closed airway by keeping your mouth and trying to breathe out increases the pressure inside of your chest cavity thereby stimulating your vagus nerve. This can help to slow down the heart rate, reduce anxiety, and promote relaxation by activating the parasympathetic nervous system. While this technique may seem simple, it can be a quick and effective way to stimulate the vagus nerve and improve mental health in times of stress or anxiety.

Coldwater Exposure

Put your thumb in your mouth and blow on it

Ice baths, cold showers, or even just immersing the face (forehead, eyes and at least 2/3 of both cheeks) in cold water (for at least 30 seconds) can stimulate the vagus nerve. When the body is exposed to cold water, it triggers a physiological response known as the “diving reflex,” which causes a slowing of the heart rate and a reduction in blood pressure. This response is mediated by the vagus nerve, which sends signals to the heart and blood vessels to slow down and constrict, respectively. This helps to conserve oxygen and protect vital organs, as well as promoting relaxation and reducing stress. Exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve and increased HRV (Jungmann et al., 2018; Mäkinen et al., 2008; Yuan et al., 2001).

Acupuncture is a traditional Chinese medicine technique that involves the insertion of fine needles into specific points on the body. Some studies have found that acupuncture (particularly points on the ears) can stimulate the vagus nerve and promote relaxation and anti-inflammatory effects on the body (da Silva et al., 2014; Lim et al., 2016; He et al., 2012). Acupuncture may also be effective for reducing stress and anxiety, which are common triggers of inflammation and can have negative effects on mental health (Schroeder et al., 2017; Wild et al., 2020; Yang et al., 2021)

Exhale longer than you inhale

Acupuncture

I disguised this one – avoided calling it “breathing” so you wouldn’t skip it. Hear me out. Try paying attention to your breathing. Close your eyes. Breathe slowly and exhale for longer than you inhale (avoid pauses at the end of your inhale or exhale). Slow and “Extended exhale” breathing, can help to reduce your heart rate and stress by activating the parasympathetic nervous system through the vagus nerve (Benson et al., 1975). Also, research has shown that practicing slow extended exhale breathing regularly can lead to a long-term increase in vagal tone, which can enhance the body’s ability to handle stress and improves overall cognitive functioning and perceived sense of well-being (De Couck et al., 2019; Gerritsen & Band, 2018).

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (Carabotti et al., 2015). The gut’s nervous system connects to the brain through the vagus nerve, which has been described as “at the interface of the microbiota-gutbrain axis”(Bonaz et al., 2018). Probiotics can positively affect the gut-brain axis, which is the communication pathway between the gut and the brain. The gut microbiota can influence the vagus nerve and affect neurotransmitter production, hormone regulation, and immune function. Probiotics are live bacteria and yeasts that may be beneficial to the human body, and studies have found that they can enhance vagal activity and reduce inflammation, which can lead to improved brain and psychological health (Drljača et al., 2023; Mörkl et al., 2020; Vera-Santander et al., 2023). Whilst human clinical trials are still lacking, animal studies suggest promising results.

Probiotics

Words by Anonymous 17

I’ve been depressed for most of my life. I think I started getting symptoms around the age of eight. I grew up in an environment without talking about or acknowledging what mental health was. That’s how it was in farming communities. You just didn’t talk about mental health until someone committed suicide. But the talking about it only stays till the funeral is over, then back to how it is typically. I didn’t come to the realization that I had a mental health issue till I was at the age of fourteen, nearly fifteen. I was living away from home at boarding school then, but by then, I had tried to take my life twice. I later, at age seventeen, finally got help when my first relationship was getting too much for me to handle alone. I feared finally getting help instead of ignoring it as everyone at home did. It was drilled into me as a kid, ‘be a man’ and such. How could I have known any different? No one really talked about it with me or anyone else, and the lasting effects are that I’m still scared to talk to people and try to make new friends.

When I first got to Bond, I was actually really happy for once. I had found a girl that I was falling in love with, I had friends, and I felt I was enjoying my course here and was excited about my future. I felt happy, even though I was still taking medicine to stabilize my mental health. I felt like I was slowly getting out of the hole that I was put in at a young age. That was until the father of the girl I was seeing found out I had depression. From there, he stalked and harassed her and me, spreading rumours that I was abusive towards her; I broke up with her over it but stayed friends.

I was discriminated against, over the fact that I was mentally ill. That wasn’t something I was expecting to deal with in my life, even in high school. While I was at boarding school, my headmaster at the time essentially called me a school shooter because I took anti-depressants. Even though I was an elected school leader at my school, he could not look past that, and neither could the father of the girl I was falling in love with. It’s bad enough having to deal with my thoughts telling me that I’m worthless, no one likes me, and to end it all on any given day. Still, factors outside of the patient affecting them because of an illness we had no control over don’t help.

If anything I’ve said scares you away from getting help, trust me, support is so lovely. Even if it’s just talking it over with friends, it can help. Bond’s team of counsellors are good. They even figured out that I’m probably ADD and helped me with the process of getting diagnosed. I’m twenty now. My life could have been happier or more stable if people talked about it more, but all I can do now is try to be a mental health advocate. I know my story isn’t bad, but it doesn’t matter comparing your issues with someone else’s, as it’s yours, not theirs. I hope this helps someone who fears going to get help. I know the initial struggle of the stigma, but it’s just baby boomers being boomers.

Even if it’s just talking it over with friends, it can help.

Perfectly Imperfect: A Guide to Overcoming Perfectionism

Perfectionist Noun /pe’fekfenist/ A person who likes to do things perfectly and is not satisfied with anything less.

Bond University attracts perfectionists. In 1989, the founder of the eponymous institution, Alan Bond declared that the ‘University will set new standards in excellence,’ and, he was right. Over the last thirty-four years, Bond has redefined the tertiary landscape and set new heights for global education. Of course, a university of this unique kind will appeal to students who are equally as inspired, daring, and donnish (excuse the pun).

As Bondies, we are each in pursuit of our own individual and exciting versions of excellence. Though, we know all too well that this is accompanied by an overwhelming pressure to attain top grades, excel in extracurricular activities, and secure a fruitful future. Except, we only have ourselves to blame.

My name is Saxon, I study Laws and International Relations. I am involved in probably seven too many student societies and leadership roles. I cannot remember the last time I left campus (sometimes I forget I live on the Gold Coast). I hope to one day be an Australian Ambassador. In this article, I will explore the effects of perfectionism (written from the perspective of one himself) and provide strategies to overcome it, placing self-compassion at the centre of our journey towards healthy personal and professional growth.

Perfectionist’s Perfectionism 19

Words by Saxon McGregor

Understanding the Perfectionist Mindset:

Perfectionism is an ingrained mindset characterised by setting excessively high standards for oneself and feeling an intense need to meet or exceed them. While striving for excellence can be motivating, perfectionism takes it to an unhealthy extreme. Constant self-criticism, fear of failure, and an inability to accept mistakes is no help to you here at university, nor in your personal or professional lives.

Recognise the Limitations of Perfection:

Perfectionism, paradoxically, often hinders academic progress and personal development. The fear of failure and harsh self-judgment can lead to procrastination, increased stress levels, and even burnout. Perfectionists tend to focus more on avoiding mistakes than on genuine learning and growth. Acknowledging that perfection is an unattainable goal is the first step towards breaking free from its grip.

Self-compassion is the practice of treating ourselves with kindness, understanding, and acceptance. By being selfcompassionate, we can develop a healthier mindset and approach our life with a greater sense of balance and fulfillment.

Cultivating Self-Compassion:

1. Embrace Imperfection: Alexander Pope said in 1711, ‘to err is human; to forgive, divine’. Accordingly, it is important to first accept that making mistakes and experiencing setbacks are inevitably part of the human experience. Rather than being overly critical, view these challenges as opportunities.

2. Set Realistic Goals: Break down overwhelming tasks into smaller, more manageable goals, and focus on progress rather than perfection. I do this by (as simple as it sounds) writing to-do lists and identifying achievable checkpoints along my path to the public service, such as completing an assignment to the best of my ability (which does not mean perfectly!) or undertaking an internship.

3. Challenge Negative Self-Talk: Perfectionists often have an internal dialogue of self-criticism and negative beliefs. Counteract these thoughts by practicing self-affirmation and replacing self-judgment with self-encouragement.

4. Practice Self-Care: I struggle with this one the most, but it is crucial to take good care of yourself. Prioritise selfcare activities that rejuvenate your mind and body, whether that be exercising, reading, indulging in a caramel slice at Papyrus, or sitting in the sun by the lake. Taking regular breaks and maintaining a healthy uni-life balance will enhance your productivity and general wellbeing.

5. Seek Support: There is support everywhere you look at Bond. Reach out to friends, family, or mentors who can provide emotional support and worldly perspectives. Consider seeking counselling, meeting with one of our fantastic Student Wellbeing or Accessibility & Inclusion Advisors or joining support groups specifically tailored for students struggling with perfectionism, like Drs4Drs or the Wellness Network for Law.

6. Celebrate Progress, Not Just Results: In overcoming perfectionism, it is important to shift our focus from solely celebrating final outcomes to also appreciating the progress we make along the way. Embracing the small victories, milestones, and steps forward allows us to acknowledge our efforts, dedication, and growth. By celebrating progress, we cultivate a positive mindset that fuels motivation and encourages continued improvement. Remember, success is not solely defined by the end result but also by the progress we make and the lessons we learn.

If you are anything like me, you may tend to read articles like this and brush them off, thinking they do not apply to you or that you can handle everything on your own. I understand that all too well. Sometimes, no matter how many self-help books we read or advice we receive, it is hard to truly appreciate the message that we are doing too much. But please, let my words sink in this time. You are more than enough just as you are. You do not need to prove your worth to anyone, including yourself. Embrace your authentic self and trust that everything else will fall into place as a result of your efforts. Remember that all you can do is your best, and to take a deep breath, and believe in yourself. You have got this Bondies!

21

Learning to Say

No: Embracing Self-Care and Boundaries

As a chronic people-pleaser, saying no was an unfamiliar concept to me. I was conditioned to believe that always saying yes was the key to being liked and accepted. I thrived on the validation and praise I received from others when I fulfilled their requests and commitments. However, as time went on, I realised that this incessant need to please others was taking a toll on my mental health and well-being.

My journey towards learning to say no began with a profound moment of self-reflection. I found myself exhausted, emotionally drained, and overwhelmed by the constant demands placed upon me. I had spread myself so thin that I had forgotten to prioritise my own needs and desires. It was in that moment of burnout that I knew something had to change.

I started by observing my daily interactions and the patterns that had emerged. It became evident that my inability to say no stemmed from a fear of disappointing others and a desperate desire to be liked. I had become a slave to other people’s expectations, neglecting my own wishes in the process.

The turning point came when I recognised the negative impact this lifestyle was having on my mental health. Always saying yes to people and commitments left me feeling overwhelmed and anxious. I realised that by neglecting my own needs, I was depriving myself of essential selfcare and self-love.

Armed with this newfound understanding, I embarked on a journey of self-discovery and personal growth. I started small by setting boundaries with close friends and family. Instead of automatically agreeing to every request, I took a moment to assess whether it aligned with my own values and priorities. It was uncomfortable at first, as I feared rejection and disapproval. However, I soon discovered that people respected my honesty and appreciated my willingness to prioritise self-care.

Words by Julliette Oliver

Saying no didn’t make me a bad person; it made me a stronger, more authentic version of myself. As I continued to exercise this newfound power, I noticed positive changes in my mental and emotional well-being. I had more time and energy to devote to activities that brought me joy and nourished my soul. I was no longer trapped in the vicious cycle of people-pleasing, and instead, I began to cultivate a healthy and balanced lifestyle.

I discovered that saying no not only benefited me but also those around me. By setting clear boundaries and being honest about my limitations, I enabled others to respect and understand my needs. This, in turn, fostered healthier and more authentic relationships built on mutual understanding and support.

Learning to say no also allowed me to prioritise my personal growth and development. I had more time and energy to invest in activities that aligned with my passions and interests.

I pursued new hobbies and nurtured my creativity. By giving myself permission to say no, I opened doors to selfimprovement and personal fulfillment that I had previously neglected.

In embracing the power of saying no, I have learned that self-care is not selfish; it is necessary. It is okay to put my own needs first and to set boundaries that preserve my mental and emotional well-being. The journey towards saying no has been transformative, granting me the strength and courage to honour myself and live authentically.

If you find yourself constantly saying yes, I encourage you to embark on your own journey of self-discovery. Reflect on the toll it is taking on your mental health and start setting boundaries. Remember, saying no is not a sign of weakness but a testament to your selfworth. Embrace the power of no, and watch as your life transforms into one of balance, fulfillment, and genuine connection.

The Conversation