MULS 2023 Wellbeing Guide by Macquarie University Law Society

2023

MACQUARIE UNIVERSITY LAW SOCIETY

Wellbeing *

ISSUE 02

GUIDE

Table of Contents

03 05 06 14 19 32 39

Welcome Introduction Student Wellbeing Pubs Roundtable Director of Education Takeover Student Submissions Interview with Zara Bending Resources

Contributors Director of Publications Mikaela Mariano Designer Julien Ortiz Editor Joshua Brereton

Joshua Brereton Bradley Cagauan Simone Levine Farrah Mikhail Kristy Spinelli Madeline Mingay Zoe Gleeson Zara Bending

Acknowledgement of Country Macquarie University Law Society acknowledges the traditional custodians of the Macquarie University land, the Wattamattagal clan of the Darug Nation, whose cultures and customs have nurtured, and continue to nurture, this land, since the Dreamtime. We pay our respects to Elders past, present and emerging.

WELLBEING GUIDE

WELCOME

President’s Welcome In today’s world, discussions surrounding mental health and overall wellbeing have gained prominence, and their significance cannot be emphasised enough. We find ourselves navigating a period of uncertainty as we transition from higher education to graduation and employment and as we confront the broader uncertainties that the world presents. With great enthusiasm, I warmly welcome you as we launch the first edition of the MULS Wellbeing Guide. I express my sincere gratitude to the dedicated Publications Teams, led by the exceptional Mikaela, for introducing this valuable publication to the array of conversations that MULS strives to foster among our members. Whether you are studying law or pursuing other fields, we all encounter the pressures and anxieties that life can unexpectedly thrust upon us. It is essential to look after ourselves and those we surround ourselves with and to treat others how we wish to be treated. We hope this publication will prove interesting and helpful as we inch closer to the end of the semester and prepare for the upcoming exams.

Director of Publications Welcome

— Brendan Piech

Welcome to the second edition of the Wellbeing Guide! As exams draw near and the pressure to perfect our notes for exams and assignments reaches its peak, there couldn’t be a more opportune moment to delve into this publication. Through the insights of current law students spanning various academic years, our goal is to destigmatise common issues and concerns that often go undiscussed, emphasising the importance of investing in our mental wellbeing and sharing the lessons we’ve gleaned from our experiences. Mental health challenges do not discriminate; they touch the lives of individuals from diverse backgrounds and at various life stages. It’s crucial to remember that your academic performance and achievements do not determine your worth. You may be a law student, but that’s just one facet of your identity. You are a multifaceted individual, and your value extends far beyond your academic accomplishments. Many others are facing similar struggles, so you are not alone in this journey. I would also like to express my heartfelt gratitude to all those who generously contributed to this Guide. We sincerely hope that you find the Wellbeing Guide both insightful and enjoyable to read, and we wish you all the best on your personal journey towards improved wellbeing!

— Mikaela Mariano

WELLBEING GUIDE

WELCOME

Editor’s Welcome The importance of our mental health and overall wellbeing cannot be overstated. It affects both our personal and professional lives. As fellow law students, we understand the late-night study sessions and pressure of impending exams all too well. As we navigate the rigorous demands of law school, it is important to appreciate that nurturing our mental health is not merely a priority, but a necessity. Therefore, we are excited to present our instalment of the MULS Wellbeing Guide. This publication is designed to support you through the challenges of law school while prioritising your mental and emotional wellbeing. In this guide you will encounter practical tips, insights, and personal experiences that shed light on striking a healthy balance between academic pursuits and mental wellness. Your mental health is a cornerstone of your success both in law school and in your future career. Ultimately, your mental health matters and it deserves your attention and nurturing. We encourage you to explore the various sections of this guide to discover what resonates with you. We trust that this publication will serve as a useful guide that provides timely assistance in the context of our upcoming final exams.

— Joshua Brereton

*** Disclaimer The mental health information in this guide is provided for general informational and educational purposes only. It is not a substitute for professional advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of medical advice. The use or reliance of any information contained in this guide is solely at your own risk. The editor, writers, and Macquarie University Law Society accept no liability for any harm, loss, or damage occasioned by any person or entity, as a result of a person relying wholly on or in part on any of the material included, omitted, or implied in this publication.

WELLBEING GUIDE

INTRODUCTION

Introduction

Despite the prevalence of mental health issues in both law students and legal professionals, stigmas around the topic continue to exist. The MULS Wellbeing Guide hopes to shed light on issues and assure students that they are not alone — support and resources are available. The relevance of mental health is evident in the high rates of stress, anxiety, and depression reported by law students. Factors such as a competitive environment, high workload, and self-doubt have been reported to contribute to poor mental wellbeing. The Student Wellbeing section outlines the various services available to students, such as counselling, Wellbeing WISE and Welfare Services. Further, this guide gathers insight from a number of Macquarie law students on how they manage their own wellbeing. Additionally, our discussion with Zara Bending, lecturer at Macquarie Law School, provides an academic’s perspective on wellbeing while studying. A greater focus on mental health in the legal profession has emerged in recent years, as greater measures have been introduced in workforces to lessen the stigma around seeking support. This guide is full of insights from a variety of legal professionals ranging from solicitors, barristers and judge’s associates/tip staff. While each professional may have varied experiences in their positions, common themes around high workloads, tight deadlines, and reaching out for support arise in the following articles.

WELLBEING GUIDE

STUDENT WELLBEING

Student Wellbeing Macquarie Student Wellbeing is equipped with a number of tools and resources to help students with their emotional, physical, financial and academic wellbeing. Wellbeing WISE is an online portal which you can access via

iLearn. The portal has been curated by Student Wellbeing to provide a comprehensive resource on wellbeing. You will find resources to help you manage your university assessments, your mental or physical health, or financial health.

Counselling services are provided to currently enrolled Macquarie students online or over the phone by qualified psychologists. Their services include: • short term, solution focused counselling, • cognitive behavioural therapy (CBT), • mindfulness, • referral to external specialist services, and • on the day brief phone appointments for urgent support.

Welfare services are available for social, financial and academic help. Areas the Welfare Service can assist with include: • academic concerns, • adjustment to university life, • accommodation, tenancy and renting concerns, • financial concerns, • family concerns, • general health concerns (referrals only), • legal concerns (referrals only), • relationships including domestic and family violence, and

WELLBEING GUIDE

PUBS ROUNDTABLE

Pubs Roundtable To celebrate this exciting publication milestone, the MULS Publications Team has gathered to engage in a candid conversation about mental health and wellbeing. We've each brought our unique rituals and self-care practices to the table, sharing how they've supported us on our journey through Law School. In this special section, you'll hear from some of our talented team members, including Mikaela Mariano , Publications Director; Joshua Brereton , Editor; Bradley Cagauan , 'The Brief' Editor in Chief; and Simeon Levine 'The Brief' Deputy Editor. They'll open up about their personal experiences and perspectives on maintaining a healthy balance while checking in on their mental health and wellbeing.

As law students, we often juggle multiple readings, lectures, assignments, work, and other commitments. How did you find the balance among these responsibilities, and what strategies do you use to manage them effectively? MIKA: Finding a balance among my various commitments primarily hinges on effective time management. My go-to tool for this purpose is Google Calendar, which has been my best friend since the beginning of this year! What I appreciate most about Google Calendar is its versatility—it allows me to set reminders and track tasks, effectively preventing any oversights in my schedule. As a visual learner, the option to assign different colours to various events has been SO life-changing! To strike a balance between the demands of law school and work, I employ a weekly routine as one of my key strategies. For instance, I make it a point to reserve one day each week, usually

Saturdays, as a sacred no-uni-work day. This dedicated break from all things related to my studies has been a game-changer. It grants me the opportunity to indulge in my favourite hobbies, socialise with friends, but also provides essential time to relax and recharge after what often feels like a hectic week. Furthermore, when I have office work on my plate, I consciously avoid overloading myself with heavy tasks immediately afterward. Instead, I allocate time for rest and self-care. This established routine not only helps me maintain equilibrium in my life but also serves as a safeguard against complete burnout. It also grants me the opportunity to catch up on some of my beloved TV shows (Criminal Minds, B99 and Abbott Elementary!)

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JOSH: Striking a healthy balance between multiple responsibilities involves a number of strategies. I prioritise tasks by importance and deadlines, create an ongoing schedule and stick to it. Time blocking helps me allocate specific time for readings, lectures, and assignments. I avoid procrastination by setting small, achievable goals and seeking help or clarification when needed. In addition, maintaining a healthy worklife balance, integrating breaks, and staying organised with the maintenance of to-do lists and calendars have been essential in managing my multiple commitments effectively. BRAD: The main way I try to juggle everything is with careful organisational and time management skills. I organise everything in my calendar. SIMEON: I think balancing multiple commitments is all about organisation and time management. I’ve definitely developed these skills more and more over time, and am not perfect at it, but have found some strategies along the way which have assisted me. One is

having a physical diary where I note down any commitments, assignments or events which I may have during the week. I’m even old-school with a physical diary which I carry around with me everywhere. This has helped me to not forget any important commitments, but also helps me to visualise my weeks, and know what each day has in store. I think this mental preparation helps me to stay grounded, as I’m not surprised by accidentally forgetting something essential. I only started using a diary about a year ago, and can’t believe how I lived my life without one! It also helps me to not overcommit myself, because I would be able to see that if I say yes to an event on a Thursday night, but I’ve got a full day of activities on Friday, then I know that saying yes will impact my ability to participate fully in previously confirmed commitments. But, in saying that, it’s often a case of trial and error! Over time, I’ve started to work out what I can do without burning myself out completely, and also acknowledging when my body needs some rest!

How do you cope with stress as law students? What are some effective stress management techniques you employ? MIKA: One of the ways I cope with stress is to actually remember I should not JUST care about law school. Whilst it is important for me to do well and take my studies seriously, I always try and remember that there are other aspects in my life that are just as important, and without them, the stress of being a law student would actually creep onto me! For me, being able to socialise with my friends is an extremely important aspect in my life that I genuinely appreciate. Being able to hang

out, eat or just sit together outside enjoying the weather offers a respite from the pressures of law school and allows me to unwind. I cherish these moments as they not only help me relax but also provide an opportunity to catch up with friends and indulge in some of my hobbies (my friends and I will have movie night at least once a week, or sometimes we just go to the park near our houses), effectively serving as a means to manage my stress. JOSH: I employ a range of stress management techniques to cope with the rigorous demands of law school. These include regular time

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management through prioritising tasks, establishing schedules and calendars, maintaining a work-life balance, and engaging in relaxation techniques such as mindfulness and deep breathing exercises. Additionally, I find that regular exercise, consistent sleep patterns, quality downtime, and keeping things in perspective are all essential to reduce stress levels and maintain overall well-being. BRAD: If I could summarise it into three it would be: lots of sleep, start as early as possible and reach out to others. I am a not-oriously heavy sleeper and you can often find me sleeping at the MUSE building (it’s a miracle I haven’t been caught by @peoplesleepingatmq!). Getting a good amount of nightly rest and a good amount of naps allows my mind to feel fresh and just feels good generally. I often start planning for assessments from the moment I find out about it so I can start planning what topics are most important to get ahead of and what skills I need to practice. By doing this, I prevent the stress of cramming. Finally, having a solid social circle of law school friends allows you to lean on each other and understand each other's struggles. Often, if you missed a week because of work commitments, mental health reasons or other interruptions, a good friend will be able to help you with the content and hopefully, you can do the same for them if they ever need it. SIMEON: I don’t mean to call law student stress ‘unwarranted’, but I definitely try to have perspective as a law student in knowing that one assignment won’t define me (and probably won’t impact anything genuinely important in my life). I definitely take my studies seriously, and try to put my best foot forward in every

subject, but I won’t let any subject, or result, define the quality of my life. This has probably contributed to my University marks not being as high as I would’ve hoped, but I wouldn’t go back and change things. I’ve been intentional on trying as many things as I can, and growing as a multi-faced person, not just a law mastermind (even though that sounds pretty fun). So, having perspective, and knowing that my life is much more important and valuable than a University assignment certainly helps me deal with stress. However, when in exam-mode two of the most effective stress management techniques I use is having a notepad next to me when I study, so that I can jot down any external thoughts that come into my head. This could be a friend I want to see, what I’m having for dinner, or anything else which I start thinking about. When you have lots of thoughts while studying, this can exacerbate stress and make things feel uncontrollable, but having this notepad helps me to put the thoughts out of mind for the time being, as I know I’ll get to it after I hit submit on iLearn! The second thing which has always helped me is, fresh air! Sometimes just standing outside, away from my desk, and slowly breathing, or even listening to some music. Having these short breaks from study helps me to stay sane, and make my ‘sit-down study time’ more productive.

Have you ever experienced ‘Toxic Productivity’; the constant need to be productive? If so, how do you overcome it and maintain a healthy work-life balance? MIKA: Yes, and even though I am becoming slightly better in starting away from that ‘toxic productivity’, I still struggle with it from time to time! I am, in no way, the best person to talk

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about this, but when I catch myself engrossed in a relentless cycle of tasks, I make a conscious effort to remind myself that relaxation and self-care are productive in their own right. Allocating time to rest or even giving myself an entire evening off can be exactly what I need to recharge and, in a way, 'keep the fire burning.' Another strategy I employ to maintain a healthy work-life balance involves recognising the immense importance of my family and friends as my unwavering supporters. I prioritise spending quality time with them above all else. Additionally, on the days when I commute to university, I seize the opportunity to be as productive as possible during that time. This allows me to return home and reward myself with a well-deserved night off, free from the pressure of feeling like I must accomplish more work, all while ensuring I get a good night's sleep. BRAD: Absolutely! Around the start of my thirdyear, seeing my peers achievements and work experience made me feel I was falling behind and that I needed to do significantly more to the point that it was impacting my self-worth. It is very difficult to maintain a ‘perfect’ balance simply because there is a finite number of hours in a week and a seemingly infinite amount of work to be done. Being able to maintain a healthy work-life balance is a question of commitment and sacrifice: what do you need to commit to now and what can you sacrifice now? Sometimes, this isn’t an easy question to answer: sometimes, for the sake of your mental health, you may need to sacrifice the best mark possible by delaying your assessment to the point you cop the late penalty. But as you do this balancing exercise more and more, you become more cognizant of your own abilities and the

commitments you are taking on. Feel no need to get it perfect straight off the bat but at the same time, don’t be afraid to take on more and more to test the limits of your inner strengths. SIMEON: I continue to struggle with toxic productivity! I will often feel guilty of having an ‘afternoon-off’ or spending too long sitting on the couch when I’ve got things I could be doing instead. I’m not sure if I’m the best person to say how to overcome it, because I’m still getting there myself, but I often find that in those moments, it helps to have a broader perspective on my life. Often, if I’m in a position where I’m not up to working, it’s probably because I just needed to take some time out for myself, and have some rest. I’ve always believed and advocated for student wellbeing where sometimes you just don’t have the capacity to work extensively, and that’s okay. It’s much more important that you look after yourself, because the alternative being working so hard that you make yourself unwell, is even worse in my opinion. I also look in those moments of toxic productivity to the people I care about the most. My family and friends are the people who are most important to me, and it’s these relationships which are more valuable in my life than any degree or job. So, turning my attention to those important relationships, or my passions, often assists in removing those feelings of ‘guilt’ and re-directing my focus to what matters.

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What are your top tips for maintaining good mental wellbeing, especially in the context of a demanding academic and professional environment? MIKA: I would echo what Simeon has said below and saying to continue doing the things you love! No matter how intense certain periods of the semester get for me, I always found that it was so important for me to still engage in these activity and a great opportunity to re-direct my energy. I still try to learn songs on my ukulele and piano, or keep up with cooking new meals and going on walks multiple times of the week! In moments of stress or anxiety, I've discovered that opening up to my friends about what I'm going through can be incredibly helpful. It not only provides me with an opportunity to vent about the challenges in my life but also grants me insights into why I may be experiencing certain emotions. Over time, I've become more adept at discussing my struggles and emotions with my friends, fostering a robust support system. Knowing that I can always rely on their support and the trust we've built has made me more comfortable with my own challenges, ultimately contributing to my overall mental well-being! JOSH: Maintaining good mental wellbeing in a demanding academic and professional environment requires a holistic approach. It is essential to prioritise self-care by getting enough rest, eating well, and engaging in regular physical exercise. Seeking support from friends and family when encountering challenges is also beneficial. Establishing clear boundaries between work, studies and personal life is also useful to prevent burnout. Practicing mindfulness techniques such as meditation can also reduce stress and enhance focus. Finally, making time for relaxation and personal hobbies can provide a platform to recharge regularly.

BRAD: Really making sure you are eating healthy, making time for exercise and maintaining a healthy sleep schedule (adequate amount at the same time everyday). Preserving your physical health is critical to maintaining your mental health and in such a demanding professional environment it can become a habit to put basic needs on the wayside, especially sleep. Also, don’t underestimate the importance of a strong support network! Having people near you who are going through similar experiences will allow you to feel understood. SIMEON: Doing things that you love! I will always take any opportunity to do things I love despite being in an intense academic and professional environment. I still play soccer for basically 12 months a year. I still go to the gym multiple times per week. I still run my own satire media platform because I love writing satire content. These are the things which I love to do, and have been non-negotiables in my timetable despite having a busy Uni and work schedule. I’ve also made sure to travel as much as I can which is another passion of mine! This has meant neglecting my studies at certain points, and even resigning from a job, but I don’t regret it at all. It’s these experiences, doing what I love, which has allowed me to grow as a person, and become a better version of myself. This has allowed me to maintain a solid mental wellbeing, and although things aren’t perfect, and I still have my personal struggles, I’m a better person for prioritising doing the things I love, despite being in a demanding academic and professional environment.

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What reminders or self-talk do you use to ensure you prioritise and take care of your mental health while balancing your law school and life responsibilities? MIKA: A crucial reminder, as echoed in previous responses, is the understanding that "taking rest is productive." I firmly subscribe to this belief as it has proven invaluable in allowing me to recharge effectively. I make a conscious effort to remind myself that a to-do list should not be endless, and I aim to assign myself 2-4 tasks that are realistically achievable. Celebrating small victories is an essential practice for me. Whether it's simply

BRAD: One of my best friends from high school always said “Race your own race,” as an affirmative mantra one can use to remind themselves that everyone has their own abilities and goals; in the vast majority of circumstances, there is no need to copy someone else’s path. It is ok to take more time than others to get to the place you want: what matters is that you get their your own way.

getting out of bed, getting dressed, stepping outside the house, or making my cup of coffee, I emphasise the significance of recognising these small triumphs as they truly matter.

back to the reminder of perspective, and knowing that although I may be going through a stressful time now, it will be worth it because at the end, I’ll get to enjoy the reward of the hard work that I’m putting in now. For myself, it’s been more about the things that I’m doing to prioritise my mental health, like keeping busy, spending time outside, and seeing my friends, that have helped me, rather than specific reminders or self-talk.

JOSH: I remind myself of the importance of setting boundaries and safeguarding my personal time and well-being, helping me strike a balance between my commitments. I also recognise that it is okay to seek help, take breaks, and acknowledge my limitations. Integrating mindfulness into my daily routine is another self-talk strategy, assisting me in staying present, reducing stress, and maintaining a sense of perspective on both short and long-term goals. Finally, I regularly evaluate my commitments to ensure they align with my wellbeing priorities, reinforcing the importance of striving for a balanced life that includes time for selfcare and relaxation. Ultimately, I internalise that good mental wellbeing is a fundamental prerequisite for success in both law school and life responsibilities, rendering it an indispensable priority.

SIMEON: I think this goes

Can you describe what it means to prioritise your mental health and wellbeing as law students? What actions or habits reflect this priority in your daily life? MIKA: I believe that one of the most crucial lessons to prioritise is self-care. Law school can be an incredibly stressful and overwhelming journey, and at times, it's easy to question your reasons for being here when challenges seem to pile up one after another. However, if you make a conscious effort to acknowledge and monitor your mental health, dedicating time to self-care

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and striving to strike a balance between work and personal well-being, it can be profoundly empowering. This not only helps you find that essential equilibrium but also allows you to better understand your own limits and establish boundaries that you become more comfortable with over time.

my study eat into my sleep and social life, I take up hobbies that have nothing to do with law and take a few minutes every day to appreciate that where I am now, my past self would be proud. Having that positive self-talk is not egotistical and not vain because believing in yourself isn’t corny but necessary.

JOSH: Prioritising mental health and wellbeing as a law student involves maintaining a delicate balance between my academic commitments and self-care. This entails establishing clear boundaries to prevent excessive workloads, adequate sleep, nutrition and physical exercise, seeking assistance when necessary, incorporating relaxation techniques such as mindfulness, and cultivating social connections for emotional support. Essentially, it means integrating these practices into my daily life to sustain my mental and emotional resilience amidst the inherent challenges of law school.

SIMEON: I think it is the most important thing you can do. Being a law student is an inherently stressful experience, and often that reality gets lost between students and convenors. Therefore, it is often left to students to take responsibility for their mental wellbeing, which can be difficult to recognise. This means that taking intentional steps to care for yourself, is all the more important, because it’s rare for a University to directly assist in facilitating that task. Having a diary to stay organised, spending time outside, and continuing to do the things that I love (even if that means not committing 100% of myself to my study), are intentional steps that I’ve taken throughout my degree to try and maintain my mental well-being. Moreover, continuing to rely upon the perspective that my life is more valuable than any specific University assignment, helps to try to keep me balanced.

BRAD: To prioritise your mental health means you have to be ready to sacrifice tasks and to realise that sometimes, the work you’re doing doesn’t always justify burning yourself out. Our work is good but we cannot run on infinite energy. As such, I take care not to let

WELLBEING GUIDE

DIRECTOR OF EDUCATION TAKEOVER

DIRECTOR OF EDUCATION TAKEOVER:

FARRAH MIKHAIL

We had the privilege of sitting down with Farrah Mikhail , the current Director of Education for MULS, whose unwavering dedication to mental health and wellbeing truly stands out. During this exclusive interview, Farrah generously shares her profound insights into conscientiously nurturing her own mental health. She also provides valuable tips on how to stay well-informed about this crucial subject!

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DIRECTOR OF EDUCATION TAKEOVER

Could you describe your approach to prioritising mental health and wellbeing? Prioritising sleep! Having enough sleep was a challenge for me. I would regularly pull all-nighters and then one day, I realised the answer to my problems is sleeping! Before, I would often stay up all night trying to make up for an unproductive or bad day. My struggle with time management only made things worse. Whenever I felt unproductive, I would stay up late at night, which only reduced my capacity to be productive the next day, which was a vicious cycle and I needed to break it. One thing I realised was that sleep should be non-negotiable. I started prioritising sleep over everything else. It didn't matter if I felt unproductive or left things unfinished; I would go to sleep to ensure I had a fresh start the next day. Prioritising sleep allowed me to have a higher capacity to tackle my tasks, and I found myself making much better decisions. Changing my perspective on sleep was a game-changer for me. I had to get out of the habit by realising I was worsening my situation, and in a way, I was tricking my brain into thinking I’m making up for the days — I recognised I was being counterproductive in the long run. It took some time, but eventually, I managed to break free from the cycle of all-nighters. I can proudly say that I haven't pulled an all-nighter in a while now. The initial adjustment was challenging, but the immediate benefits of getting enough sleep made it easier to continue. I also realised that having a set end to my day motivated me, as opposed to my previous lack of routine, where my day felt endless. With better sleep and improved time management, I procrastinate less and value my time more. Overall, prioritising sleep has transformed my life, helping me become more productive and focused.

“Sleep should be non-negotiable.”

You have a remarkable commitment as the Director of Education at MULS, actively participate in moots, and manage a full-time study load, along with other personal commitments. With balancing all of this, how do you know when to say no? This semester, I withdrew from the Witness Examination Competition even before it started. In the past, I often found myself overcommitted, but now I have a realistic understanding of my capacity and the workload I can handle. I've learned to balance what I truly want

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DIRECTOR OF EDUCATION TAKEOVER

to pursue. For instance, Jessup was a once-in-a-lifetime opportunity, but I believe the Witness Examination will come around again. Knowing how to say no is crucial for me. I tend to decline when my plate is already full, recognising that there are exponential opportunities out there for me to explore. It's clear to me when I'm on the verge of overcommitting, and I've become adept at knowing when to decline. It's all about balancing my time between MULS, family, and other commitments. I show up when it's truly important, valuing my own time and energy. If it's not absolutely necessary, I'll politely decline. I've been actively competing every semester since the second semester of 2021, which is my favourite part of being at law school. I did take on too much at the very start, including intervarsity competitions. However, when I reflect on all my past competitions, I don't regret any of them.

I've learned not to say yes to everything that comes my way.

I've made the mistake of overcommitting in the past, juggling competitions, workdays, and studies. But it has helped me develop a keen understanding of my capacity over time. The initial regret or "bad feeling" eventually dissipates because I know I can't say yes to everything. If there are less demanding options available, I consider those as well.

What advice can you offer to all law students regarding proactive measures they can take to maintain their mental health and well-being? Look at the bigger picture Having a broader perspective is crucial. Ask yourself where you're headed and whether your current path is leading you there. Maintaining a balanced life is essential to preserving your sanity, especially in the high-pressure environment of law school. Don't hesitate to open up to the people around you, such as family and friends, as they can provide valuable support.

Take small steps Taking small steps can also make a big difference. Currently, I make an effort to spend at least one hour with my family. During this time, I put my phone away and fully engage with my family members. It's a break from the daily grind, allowing me to strengthen my relationships and enjoy the present moment. Additionally, sticking to a bedtime routine can contribute to a good day and overall well-being.

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DIRECTOR OF EDUCATION TAKEOVER

As the Director of Education, you're responsible for promoting Mental Health Week and implementing various initiatives. How have you ensured that these initiatives resonate with students? The campaign, supported by Bird and Bird, aims to support student wellbeing with the title "Supporting Student Mind." This initiative is dedicated to addressing common challenges that students face in their quest to improve their overall well-being. The centrepiece of this campaign is a social media initiative spanning seven days, with each day featuring a piece of advice from Monday to Sunday. These pieces of advice are designed to be simple, requiring no onerous changes to one's life. They offer students practical, step-by-step tips to help them relax and take breaks, which can be a common struggle given the pressures of studying law. It reminds students that taking a break is not only acceptable but also productive. The campaign also includes two events to further promote well-being:

Yoga Session Led by a certified instructor, this event will guide students through meditation techniques. Students will have the opportunity to learn and practice these techniques, enabling them to calm themselves, take breaks, and relax amidst the demands of their studies. Therapy Dogs from Clayton Utz Therapy dogs have a remarkable ability to provide comfort and stress relief. During this event, therapy dogs and their handlers will be on campus, offering students (not limited to law students!) the chance to interact with these friendly canines. Spending time with therapy dogs is known to brighten moods and serves as a gentle reminder to take breaks and have some fun, helping students de-stress. Through these initiatives, we aim to brighten students' days and offer them valuable experiences to enhance their overall well-being!

How do you stay informed and develop a better understanding of mental health and well-being? I've noticed that mental health has become an increasingly popular and prominent topic, especially on social media. In the legal field, I receive emails and notifications about mental well-being because it's a prevalent subject everywhere. I've also taken the initiative to understand my own mental health better. I make an effort to be aware of my own mental state and engage in conversations about mental health. Staying in touch with my own mental well-being is important to me.

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DIRECTOR OF EDUCATION TAKEOVER

When it comes to supporting others, I do my research. I want to provide meaningful support to those who need it, so I take the time to understand their situation and see how I can be proactive. One crucial aspect is staying informed and reading up on mental health topics. Being a good listener and offering support are essential components of helping others realise they are not alone. Friends are also a source for staying up to date — learning from conversations I’m having with people. I approach social media with a degree of skepticism, especially when it comes to mental health information. If I decide to research something, I turn to reliable sources such as government websites and reputable psychology associations. Engaging with the topic of mental health has made me more sensitive, open-minded, and empathetic. It has reinforced the understanding that many people face challenges related to their mental health, and it's crucial to be considerate and careful in our interactions.

What are some of your non-negotiable activities that help you maintain a balance between your law school commitments and other aspects of your life, such as socialising with friends or pursuing hobbies? Rock climbing has become an essential part of my routine. I ensure to dedicate at least once a week to it, typically for 2 to 3 hours. It's a thrilling physical challenge that offers a refreshing break from staring at screens, and I particularly enjoy bouldering for its immediate rewards (albeit being scary at first!) Spending quality time with my family is also a priority and I aim to maximise the time I spend with them every day. Sleep has taken on newfound significance in my life as well. I had been sleep-deprived for so long that I didn't realise how essential it was until recently. I've come to appreciate the importance of quality sleep, especially since my previous sleep habits were far from ideal. My friends hold a special place in my life, and I make it a point to connect with them on both a fortnightly and monthly basis. This commitment to my friends is non-negotiable, and I will never abandon it. They play a vital role in my well-being and support system.

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STUDENT SUBMISSIONS

Student Submissions

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ANASTACIA MUSCOLINO

It’s Time to Get Your (Mental Health) First Aid Qualifications Anastasia Muscolino The importance of learning first aid is well known to all and is a highly respectable skill in the workplace. We have all heard of DRSABCD and the importance of the Bee Gees’ song ‘Stayin’ Alive’ when performing CPR. But have you ever considered the importance of Mental Health First Aid? With growing awareness of mental health, it is just as important to be trained in Mental Health First Aid, so that you can successfully identify an issue you may see in a co-worker, address it and provide the right next steps. It is important to note that whilst Mental Health First Aiders are not qualified to diagnose or provide therapy, the importance of being the first to notice the signs of poor mental health is crucial.

Mental Health First Aid Australia is an organisation that recognises the need for Mental Health First Aid training, and has been doing so since 2000 (visit them here: https://mhfa.com.au/). According to the ‘Australian Productivity Commission: Inquiry Report Mental Health 2020’, mental illness is now said to (statistically) affect every Australian — either directly or indirectly. At the beginning of this year, I was privileged to have been able to gain my Mental Health First Aid accreditation on behalf of the Macquarie University Law Society, and in partnership with the College of Law. This program is the beginning of making this type of training mainstream for the workplace. It especially focusses on the environment of working in law, where the dialogue around mental health is sometimes supressed by feelings of invalidation or fear for what asking for help could do to one’s workplace relations. This stems from the traditional perfectionist which forms part of every lawyer and is instilled into us right at the beginning in law school: mass amounts of work, not enough time to do it, and the need for it to be done exceptionally well. The program took place over two days and consisted of zoom sessions with individuals from law firms all over Australia, led by a Mental Health First Aid Instructor and Senior Lecturer at the College of

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ANASTACIA MUSCOLINO

Law. Prior to the sessions, 6 hours of online learning was undertaken through a course that had a number of interactive mediums such as videos, readings and quizzes, covering the topics of depression, anxiety, psychosis, substance abuse, gambling and eating disorders. Completing this course is highly valuable as it equips you with the tools to be able to assist another individual throughout their wellbeing journey, whether that be in the form of regular catch ups and assistance, or merely noticing the signs early and creating a safe environment for a chat. With more Mental Health First Aiders, the stigma surrounding mental health issues will weaken as the course educates individuals on the realities of mental health and ultimately increases the occurrence of meaningful and accurate dialogue in the workplace.

Add ALGEE to your list of First Aid acronyms:

Conversations can save lives, and getting your Mental Health First Aid accreditation is a great way to be a part of the change.

Meet Emily Peachey Emily joined Maddocks as a Summer Clerk in Sydney and is now a Graduate.

What teams were included in your firm rotation as a clerk?

How has your career developed at Maddocks?

As a clerk, I rotated through Public Law and Employment, Safety and People. Both of these teams are filled with excellent lawyers and generally wonderful people. Having caring and passionate people around me helped me learn numerous legal, analytical and interpersonal skills while I was in each team.

Maddocks cares about my career. By going through the clerkship and graduate programs, I have had numerous conversations with junior lawyers, all the way up to partners, about what I want my career to look like.

So many lawyers took time out of their days to teach me how to complete different legal tasks, which I am very grateful for. I gained so much confidence from this and consequently felt valued and capable of helping the team – even at such an early stage in my career.

What teams have you worked with as a graduate? As a graduate, I jumped back into Public Law and Employment Safety and People and also rotated through the Corporate Commercial team. In each team, I had an incredibly positive experience – always being taught, always learning, and always felt part of a team. In my time as a graduate, I feel like I have had five years of learning and growth in one short year, and that is a testament to the great culture that Maddocks has of raising young lawyers.

The guidance I have received has been invaluable and has helped me to navigate what I want my work life to look like. I have had opportunities to meet lawyers from other teams, other states and other firms, which has been a great ‘intro to networking’. As a graduate, networking is extremely beneficial, and it’s wonderful that Maddocks puts you in situations where you get to network at such an early stage in your career. It has felt like every week, often every day, I am learning a new skill, a new area of law, or a new way of thinking. The way Maddocks does this is not overwhelming — it’s exciting! There is a wealth of lawyers around me to support me and help me when I need it. With this foundation, I look forward to my future career as a lawyer at Maddocks.

What’s the best thing about working at Maddocks?

While in these teams, I have worked in both court-based and transactional matters. This has involved me attending court hearings, sitting in a board room as part of alternative dispute resolution, and helping draft clauses in a contract to assist in completing a big deal. This variety of work has made my days go quickly and allowed me to get a taste of the full spectrum of law that Maddocks operates in.

The best thing about working at Maddocks is the people. The people that work at Maddocks are kind and encouraging and have given me great opportunities to learn. It is wonderful to be able to go to work knowing that you are working with great people who are not only excellent lawyers but enjoyable to work with and want you to succeed.

What’s the most valuable lesson you’ve learned so far during your time at Maddocks?

What advice would you give a potential summer clerk?

One of the most valuable lessons I have learned at Maddocks is not to rush. University deadlines, time-restricted exams and workloads train you to think that you have to do things quickly and have little time to reflect on what you have done and whether you are going in the right direction. I have learned that it is valuable to stop, and reflect on your actions instead of rushing to a conclusion. By doing this, especially when thinking about the best way to complete a task, I came up with new ideas or changed how I would approach the task initially.

I would say be yourself! Maddocks wants to hire authentic people who are passionate about law and can work well in a team. Maddocks wants you to bring your whole self to work, so don’t be afraid about sharing what makes you unique.

We recruit our Graduates from our Summer Clerk program and assist them in completing their Practical Legal Training. Scan this QR code to discover more about what it’s like to work at Maddocks.

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KRISTY SPINELLI

Kristy Spinelli Kristy Spinelli is the MULS Director of Career Engagement for 2023, and is an incoming Summer Clerk for 2023/2024. In her position as the Careers Director, she is passionate about helping students find a career they are passionate about. There is no doubt that the clerkship process can be a difficult one. Difficult both in terms of its competitiveness and time management. Hopefully, this article provides a human, and very real insight from a student that has “been there, and done that.”

A bit about my background I am the first person in my family to study law, and one of the first to undertake tertiary study. In high school, the opportunity to undertake a law degree symbolised a form of repayment to my family, particularly my grandparents who made personal sacrifices to enable a “better life” for their children and grandchildren in Australia. Their sacrifice has never been lost on me, and I am forever grateful. My family has always been supportive — my dream to be a lawyer was mine and mine only. I was never told I had to enter what may be typically deemed a “prestigious” profession, rather, the emphasis was on having a strong work ethic, and being considerate. Entering the legal industry was always my aspiration, I did not face any guilt or pressure to pursue a certain path. That autonomy, coupled with an appreciation of privilege (not the legal kind) were the greatest gifts my parents could have given me, and it assisted me incredibly within the clerkship process.

Clerkship applications can be emotionally draining. What were your favourite self-care activities or hobbies to unwind from the stress? My friends and family know that I am very passionate about skincare. In my opinion, skincare is more than skin deep (pun intended). For me, I have always wanted to meditate, but unfortunately I cannot silence my brain to do so. Consequently, a skincare routine is the closest I can get to meditation, allowing me to switch off, and wind down. There is something therapeutic in deciding which products or active ingredients are necessary for your skin goals, whatever they may be. Besides, I did not study chemistry in my senior years of high school so this is the closest I will ever be to being even remotely scientifically-inclined.

Why skincare? My interest in skincare started in the COVID lockdown as I developed adult acne for the first time in my life. Admittedly it was quite confronting, and it definitely affected my self-esteem. Law is a client-facing, communication-heavy industry, so having skin troubles as an adult when I had not experienced such issues previously presented a minor crisis for me. I also think there is something empowering about finding an issue, and educating yourself to solve it, and skincare provides that outlet for me.

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KRISTY SPINELLI

What strategies did you find most effective for maintaining your mental well-being while navigating the demanding clerkship process?

Were there any surprising ways you discovered to alleviate stress and anxiety while applying for clerkships?

In my opinion, staying grounded and having perspective was immensely important to prevent me from becoming overly stressed. Throughout the clerkship process, I met incredible people — high-performing practitioners who had run cases that I looked up to and had changed an entire field of law, as well as other clerkship candidates who had multiple achievements under their belt. When you are standing in a fancy law firm event room with stunning views for a networking evening with both highly intelligent lawyers and 150+ other candidates, it can be really daunting and very easy to struggle with imposter syndrome. If it is of any consolation, I have always struggled with imposter syndrome and it was heightened, particularly at these events. My advice in this situation is to remember that you have earnt your place in that same room, or in interviews, etc.

Sounds simple, but our physical health influences our mental health. As basic as it sounds, I found that even just going for a walk with a podcast was very beneficial. Doing some sort of physical activity helps me “get out of my own head” when I feel mentally stuck or foggy. I also found that anything that required me to learn, or make something occupied my mind. For example, I cooked a fair bit during the clerkship period as it was therapeutic to watch the transformation of raw, individual ingredients progress into a final product. Doing so allowed me to be more present when I was stressing out about my interviews or psychometric tests.

Although it is easy to be selfdeprecating and question your capability, just know that if you have gotten to that stage, you deserve to be there, and do not let anyone or anything let you believe otherwise.

What advice would you give to others on managing their mental health while going through the clerkship application journey? There are three key pieces of advice I would give to students applying. Remember to run your own race, and while this may be easier said than done, avoid comparing yourself to others. Secondly, keep your career aspirations within perspective. Finally, I would remember not to apply if it is not for you — it sounds simple but sometimes people feel obliged to apply because they see their friends doing it, but a legal career is not a “one-size-fits-all” so keep that in mind. In terms of comparing yourself to others, the clerkship process is notoriously competitive. There may be times when people ask personal questions like “how many interviews do you have?” or “how many firms did you apply to and

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KRISTY SPINELLI

how many did you progress with?”. Whether they are asking out of curiosity or networking awkwardness, it can be a bit confronting particularly as the clerkship process is so time consuming. Consequently it is important to set boundaries where need be. Ultimately, what other candidates are doing does not affect you and vice versa. Similarly, while you should have boundaries, remember to be respectful of other candidates’ boundaries. Do not be the person that tries to “psych people out” by intentionally asking such questions knowing that it may make people uncomfortable (unless you have permission to do so). Secondly, while I understand this might sound slightly hypocritical as someone who is clerking this Summer, obtaining a clerkship is not an “end all be all” situation. If you do not get a clerkship, you will not instantly turn to dust, the sun will still rise the next day. Similarly, getting a clerkship offer does not automatically mean you are Ruth Bader Ginsburg 2.0 (no offence). The key thing is to keep it in perspective on both sides of the spectrum, and stay grounded. Finally, I would remember to choose a path that is your own, and make sure you are doing it for yourself. There are various areas of law that you can pursue, and it’s important that you live authentically. While clerkships and commercial law are something I am passionate about, not everyone has that same interest and that is a positive — law has so many fields so pick one you naturally gravitate towards instead of doing something because everyone else is.

At the end of the day, it’s your career, so do not feel pressured into a pathway that you feel may not be for you.

Were there any specific support systems or resources that you leaned on for mental and emotional support throughout your clerkship application journey? I found talking to family and friends (particularly those who do not study law) really helped give me more perspective and reminded me that we all are wellrounded people, and a clerkship is just one-piece of the puzzle of life. I am so grateful to the friends and family members who listened to me as I droned on about things that were not even remotely relatable for them. As law students I think it is easy for us to catastrophise and to define ourselves by our achievements, particularly those that are career related. However, it is important to once again, put things into perspective, and understand that your happiness and success in life is not determined by whether you obtain a clerkship. While that may seem obvious, it is so easy to get caught up in the process of the networking, interviews and added social pressures that can make you second-guess yourself. Although I did not use any mental health providers, please do speak to a professional if your wellbeing has taken a hit. Nothing is worth your mental health.

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KRISTY SPINELLI

Do you have any final advice for students applying?

My final advice for students would be to know yourself, look after yourself, and look after each other. We all have our positive qualities that make us who we are. Know yours and your distinguishing factors that make you unique. I know it’s frustrating when firms say “be yourself” so instead I suggest to be confident enough in knowing who you are and the unique experiences you can bring to the clerkship. While writing pre-prepared answers to interview questions may be tempting, ultimately firms can see through it, so understanding your resume and situations you have excelled in is more beneficial than trying to fit a preconceived notion of what you believe is sought after.

Secondly, the clerkship process is so demanding, and I strongly advise you to prioritise yourself and your wellbeing wherever possible. Whether that means reducing your workload, or developing new hobbies, find a way to keep yourself feeling as peaceful as you can. There is a lot that you do not have any control over during the process, but you do have control over your habits, your actions, and your thoughts, so put an effort into regulating those. Ultimately, for the most part, I did not talk about clerkships with other applicants, but I did open up to a small circle who I knew had good intentions, and my best interests at heart, and were not trying to engage in competition. I am so lucky to have had people I could turn to and discuss random things or grab lunch to distract me, and their support made a huge difference. Find “your people” that will be able to do the same for you.

Best of luck!

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MADELINE MINGAY

Law school is like a problem question

Madeline Mingay

What is one thing that parents, lecturers, colleagues and employers constantly badger about? A balanced lifestyle. I have been pestered by a constant dialogue of: ‘make sure you get your daily exercise in’, ‘you spend too much time on your phone’, and ‘Have you eaten today?’ since highschool, to the point where I’ve now caught myself asking the same question. Let's be real for a second. The idealised balanced lifestyle just is not realistic for most people. For a law student, having time to do get through readings, attend tutorials and complete assignments, on top of the expectation that we also participate in the workforce, do 10,000 steps, cook nutritious meals, maintain a functioning social life and sleep a full 8 hours, just isn’t always possible. Some days, it’s a challenge for me to just change out of my pyjamas! So, is it even possible to achieve the balanced lifestyle that we are made to believe is the best way to live? Well, yes. But it requires us to redefine this concept of balance.

We must create our own version of balance, suited to the chaos of a law student's life. This has to start small.

01.

Small wins When I say small, I mean… small. There will be days where you have hundreds of pages of readings, assignments, presentations and quizzes piling up. It might seem like there are endless points on your to-do list, and no time in the world to do it. Much like in solving a problem question, we need to break down these overwhelming tasks into smaller issues. And in doing so, we overcome this chaos, one problem at a time. Setting small goals each day is a great place to start. Whether it be reading a chapter, beginning a section of an assessment, or revising a module, having an achievable goal to work towards means we can prioritise what is important, and feel a sense of accomplishment for what we do achieve!

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02.

MADELINE MINGAY

Killing the guilt monster One of the biggest challenges as a law student in finding balance day to day, is actually allowing yourself downtime to rest and recuperate, without being swallowed by the guilt monster. I think most of you will be familiar with the guilt monster; he’s one of my best friends and closest enemies. We watch Netflix together, I drag him along on my runs, he stares at me when I go for Yo-chi, he even follows me to the pub sometimes. Over time, I’ve had to learn to lock him away and allow myself to enjoy the small things in my life, guilt free. There is no point pushing yourself without rest throughout the semester. Our brains need the down time to relax, refresh and reset. I can guarantee that your overall productivity will be far greater once you’ve granted yourself the time and space to do… nothing!

03.

Celebrate what deserves to be celebrated There is no better feeling than being rewarded for your hard work. So celebrate it! The law school experience is too short to not celebrate the wins, no matter how big or small they are. Give yourself the time and energy to be proud of what you achieve, and share it with your friends, family and peers. While finding the perfect balance will take time, starting small is rewarding. We each need to find our own definition of balance that works for us, and fosters the most focus, growth and learning. It's not an easy feat, but neither is law school!

Tackle law school like a problem question; take it one step, one problem, one issue at a time. And remember, there is often no one correct answer.

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ZOE GLEESON

Is Procrastination A Bad Thing? Zoe Gleeson

As adapted from author’s article featured in the Australian Law Students’ Association’s Mental Health & Wellbeing Publication 2023 and MULS’ The Brief Edition 2, 2023 Volume 29. I STRUGGLE with due dates. Was this article late for submission? Yes. Did I have plenty of time in which to write said article? Yes, I did. Am I attempting to smash this out whilst panicking at the time? Yes, yes I am. I have always asked myself as to why my brain cannot fuse its neural pathways with my practicality. My brain WANTS to do all of the things. I have ‘to do’ lists; plans of attack in my head, but it is as though my body refuses to compute what I WANT to be done with what actually IS done. I have never started an assessment until the day of the due date.1 The deadline could be so close, and I would still flatly refuse to even open the document containing the assessment question in it, until the day of the due date. Alarming, right? Most first years have already keeled over and died from the shock of that confession. I see you. But fear not! I hold many qualifications and have an undergraduate degree which makes me feel like I have an idea of what I am doing by now. And somehow, it all comes together in the last possible moment, and I submit with minutes until Turnitin comes up with the red text of death saying the assessment is ‘overdue’. Even that sentence is enough to give anyone heart palpitations.

Zoe Gleeson, Organisation and Procrastination, Are they Polar Opposites? Australian Law Students’ Association. 1.

Ibid.

‘Procrastination is my best friend and has been viewed as my worst enemy in the past. I have wreaked havoc on my own life by riddling myself full of guilt that I am ‘different’ to most of my peers. My work colleagues consistently ask if the legal sector is where I belong, as I somehow do not fit into the typical ‘smash out all of the work all at once’ archetype, and have assessments completed in advance. Apparently, I am not an authentic ‘Type A’. I worry that I am not working the way everyone else is and fitting into the norm. However, to those naysayers, I raise them the concept of ‘mulling’. No, I am unfortunately not talking about mulling a nice ‘bevvie’ on a Saturday night, I am talking about thinking of anything profoundly and for a long duration of time.’ 2 In both of my lives, career and studying, I take the time needed to mull over questions and tasks needed to be completed. Often, I find myself staring into space postulating over anything from ethical quandaries to my next Remedies Essay question. ‘My brain can somehow sit on these for weeks or even months and generate *insert keyboard

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ZOE GLEESON

smash of numbers here* ways to potentially solve the problem. This had led to (what my professors have stated) ‘seriously creative’ discourse. By giving myself the extra time that my peers do not require, I have created space for myself to think outside of the box.’ 3 Most people would be given a question for a law assignment and trust their gut, pursuing their first idea on the matter. Sorry to break it to you, but this would typically generate an ‘average at best response. Yes, you might be able to spruce it up a bit by adding in fancy, big words, and spend the time interweaving your argument throughout, trying to make it flow and sound somewhat even legible. Realistically, have you already done a disservice to yourself in not fully exploring the unknown? Going with whatever ‘fits’ or comes to you quickly is not necessarily the best way to move forward.’ 4 Procrastination has typically always been viewed to be a bad thing, a ‘…self-regulatory failure’; something to avoid at all costs. 5 ‘Scholars across the globe lecturing on the complete opposite of procrastination; how to ‘stay on top of your workload’ and how to ‘produce more in less amounts of time’, however, is this simply leading into a capitalist ideal? Why is self-optimisation such a goal? Why do we feel guilty when at rest? Why do we feel like we need to be working ourselves to the bone all the time? Are you asking yourself if there is another option that can allow for a better use of my time?’ 6

‘I believe procrastination is inherently a good thing; set aside for only the great thinkers of the world; the innovators.

Ibid.

Brenda Nguyen, Piers Steel and Joseph Ferrari, ‘Procrastination’s Impact in the Workplace and the Workplace’s Impact on Procrastination’ (2013) 21(4) International Journal of Selection and Assessment 388. 5.

Zoe Gleeson, Organisation and Procrastination, Are they Polar Opposites? Australian Law Students’ Association. 6.

Using every last second up to a deadline is an efficient use of time. Having a question in my mind over the span of months before the deadline allows me to, again, mull. I could be driving to work and mindlessly singing along with whatever abhorrent Top 40 song is on the radio, but all that time I am constantly thinking about potential answers to the question at hand. I am generating and fusing potential options together to create a well-informed and educated answer. I may be physically writing the thing that is due, mere minutes before the deadline, but I have already formed the response/s in my head throughout the last few weeks. It is at this point where my guilt started to diminish. Organisation and procrastination do not have to be incongruent. If I procrastinate, does it not mean I am disorganised? The answer is simply, no. My mind is organised – I am aware of every single deadline, my workspaces are tidy, my schedule is tightly structured. Procrastination has led to mental organisation where my thoughts are able to flow freely.

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ZOE GLEESON

I am completely set in my ways. I have tried and tried to amend my habits for ones that are consistently fed to me; those ‘proved to work’ and studied by professionals. With 24 years of education under my belt, I have learned that I can type out a 3,000-word assessment in 7 hours with FULL AGLC4 referencing (does anyone else find AGLC4 referencing difficult?!). Could I have done this with less stress? Probably. Could I have completed work for deadlines earlier? Sure!

If we all thought and completed tasks the same way, would we not live in a super boring world? Creativity and innovation exist for a reason! Taking a beat and just giving yourself the time to mull can be the idea-generating process we need to Ibid. create something impactful.’ 7 7.

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ZARA BENDING

TALKING WELLBEING WITH

ZARA BENDING

Zara Bending is a lecturer at Macquarie Law School and an associate at the Centre for Environmental Law. Beyond her successful career, she is a dedicated advocate for mental health and wellbeing. Through her personal journey, Zara offers valuable insights on maintaining mental health and keeping a healthy perspective.

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ZARA BENDING

What does wellbeing mean to you? Wellbeing, to me, is a multi-faceted concept that encompasses various dimensions. It’s not a one-size-fits-all definition; instead, it’s deeply personal and can vary from one individual to another. While some might associate wellbeing with images of fitness models, colourful açai bowls, or living their “best life,” I see it as a more comprehensive and holistic notion. To me, wellbeing involves the harmonious balance of various aspects of life, including physical, mental, social, financial and emotional dimensions. These areas overlap and interconnect, working together to create a state of overall wellness. I find the World Health Organization’s definition of wellbeing to be particularly insightful and meaningful. It defines wellbeing as a positive state experienced by both individuals and society. It’s a concept that revolves around individuals realising their full potential, being able to cope with the stresses of life, and making meaningful contributions to their communities. This definition succinctly captures the essence of wellbeing, emphasising not only personal fulfilment but also the broader impact on society as a whole.

Law School is undeniably a highly competitive, ambitious, and career-oriented environment. Consequently, it’s not surprising that law students may become upset when they don’t receive the desired marks on their assessments. What advice would you offer to students facing this situation, and how do you maintain perspective and cope with disappointment?

Here’s some advice I’d like to share: Remember that “fail” can stand for “first attempt in learning.” It’s crucial to reorient your relationship with failure, as every successful person has experienced setbacks. Learn how to fail forward, not backward. For instance, when an assignment doesn’t go as planned, it’s essential to seek feedback and meet with teaching staff or a learning skills team. Make informed choices about your next moves, and consider using a study plan to keep your efforts organised. Rinse and repeat this process as needed.

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ZARA BENDING

Regarding your marks, especially for aspiring lawyers, consider it a part of your learning journey. Learn to negotiate with yourself. If you receive a mark that doesn’t meet your expectations, don’t see it as an attack from the marker but as an opportunity to figure out how to improve or even appeal the mark if there are grounds under the Grade Appeals Policy. Remember that convenors have consultation hours for a reason, so don’t hesitate to reach out and engage in a conversation. In my first year, I faced challenges and realised that I needed to adjust my study methods for law. The level of readings can be intense. To excel in law, I found that preparing for law classes took five times more effort than my other units and there wasn’t such a think as an easy HD. Law demands extensive reading, so getting familiar with your lecturer’s published works and legal journals can be extremely beneficial. Understanding how to speak like an academic and grasp legal concepts, such as elements or tests, is crucial. You should also consider resources like LexisNexis quick reference cards and platforms like Halsbury Law and Westlaw to enhance your understanding and engagement with the legal community.

When it comes to grading scales and achieving a distinction average, it’s important to keep things in perspective. Misconceptions about grading often arise. It’s not a curve; we grade to a rubric. To pass a subject, you’ve done what was asked of you. A credit requires more, a distinction even more, and high distinctions mean you’ve excelled in every aspect. Remember that everyone is on their unique academic journey, so comparing yourself to others can be counterproductive. Use feedback to guide your improvement and make use of available services. Recruiters often seek candidates they can depend on, who can work under pressure and have demonstrated growth and learning. They’re interested in your hero’s journey and your ability to overcome challenges. Trust in the process, as a realisation of your capabilities may come later. Ultimately, it’s crucial not to focus solely on law school. Life may have different plans for you, so maintain a calendar and surround yourself with supportive people who can set a positive tone for your life. You need individuals who can hold you up, especially when you’re not doing your best.

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ZARA BENDING

Given your multifaceted roles as an academic, lecturer, public researcher, and teaching classes at Macquarie University, how do you ensure you remain accountable for your mental health? In other words, how do you stay attuned to your mental well-being and keep it a priority? I often find myself pondering this question the most: “I’ve spent most of my time feeling so intensely focused on achieving something that I’ve been running on fumes, with the fuel light on and nearing a breakdown.” Learning how to understand your limits and simultaneously build your capacity is a journey that demands space. You may possess various interests and passions, but that doesn’t mean you must say “yes” every time. Sometimes, it’s perfectly okay to say “no” now so that it keeps you interested for the next opportunity.

Remember, “no” is a complete sentence. It’s crucial not to succumb to the fear of missing out (FOMO). Feeling stressed when going out and returning home after saying “yes” to too many commitments is a surefire way to deplete your energy. By investing your time wisely and managing your capacity, you can ensure that you say “yes” to the right things at the right time. The pressure to say “yes” to everything can be overwhelming because we fear making mistakes. However, it’s important to realise that it’s perfectly fine to decline when necessary.

Do you have a personal mantra that you turn to when feeling overwhelmed, anxious, or panicked? Drawing an analogy that resonates with me: As someone who has spent a lot of time around animals, I’ve come to notice parallels between how animals and humans deal with stress. It’s fascinating how our lives share similarities. When life becomes overly complicated and I start feeling out of balance, I make an effort to regain control and reset my baseline. Understanding the art of saying “no” involves a process of seeking clarity about priorities. I’ve learned to identify these priorities by seeking guidance and direction. In the realm of animal welfare, we consider five key domains: nutrition, behaviour, interactions, and more. I often liken myself to being my own zookeeper. I listen to the signs my body and mind are giving me, employing a framework I’m familiar with. This allows me to pinpoint what might be missing in my life. While my behaviour and interactions might be great, I may find that my nutrition is off, or my stomach feels agitated, eventually leading to anxiety.

WELLBEING GUIDE

ZARA BENDING

A random but favourite mantra I have is what you hear in aeroplanes: “Put your oxygen mask on first,” before helping others. When we encounter turbulence in life, it’s essential to ensure that we’ve lifted our own masks before attempting to assist others. It’s a reminder that if I don’t put myself first, I shouldn’t feel guilty about my inability to be there for others. I’ve experienced times when I had to step back, seek treatment, or take care of myself because I couldn’t string a coherent thought together. If I neglect to invest time in myself now, the mind-body connection won’t naturally repair itself. Another guiding mantra I follow is related to combating negative thoughts. If a negative thought takes hold and leads to a panic attack, I counter it with evidence that it’s not true and not a permanent state. Writing out these thoughts and reminding myself that I’ll be okay, people will understand, and there are processes and key people who can help is invaluable. In times of emotional turmoil, it truly takes a community. When we’re not well, we might not be in the best position to assess our well-being. Having friends who know us well and look out for each other is crucial. I’d rather have a friend upset with me for expressing concern than see them suffer silently. Managing ourselves, pulling ourselves together, and striving for productivity and good health are key goals.

How do I deal with “Am I lazy or burnt out”?

If you ask this, you are burnt out. Burnt out people care. Lazy people don’t care and are unbothered. I’m still processing the trauma from the pandemic. It was a challenging time for everyone as we tried to navigate through it. The pandemic has brought about changes in how my body reacts chemically to the demands of legal work. I’ve realised I can’t operate at the same level as I used to, and I’m currently playing catch-up, trying to adapt to that unique period in history. Burnout isn’t an immediate occurrence; it accumulates over time and often hits you later on. This is a familiar experience for every law student. We push ourselves tirelessly, and the moment we stop, we fall ill. It’s the moment our bodies finally step out of fight mode, that perpetual state of hyper-vigilance where we had to be active every single day. It’s a tiring cycle. To illustrate, imagine being on the African savannah, where your

WELLBEING GUIDE

ZARA BENDING

assignments are like cheetahs. Initially, you chase them, but at some point, you need to take a break. Planning rest time is crucial. It’s essential to give yourself moments to sit down and recalibrate, understanding that not doing so will come at a cost. This preparation is crucial for those moments when you finally embark on clerkships, exchanges, or more extensive workloads, allowing you to be fully present in both work and leisure, nurture your relationships, and engage in social activities like law balls. If you have an intense passion for the law, it’s vital to maintain your health. Planning for rest can offer a better perspective and help reduce excessive overthinking, particularly when reviewing work. When everything seems like a threat, overthinking is almost inevitable, and it’s something the grading rubric doesn’t appreciate. It also makes you more likely to misread questions or overlook crucial details. Many of my breakthrough moments during my PhD have occurred when I’m not actively focusing on a problem. These epiphanies often emerge when I’m taking a bath, on a leisurely walk, or just as I’m about to fall asleep at 2 AM. Though I might not remember them in the morning, they play a crucial role in creative problem-solving. Changing your environment can significantly impact your problemsolving abilities. Spending time in different environments, especially those with limited sensory feedback, can deeply affect your brain. It’s important to establish a positive association with studying and the learning process, as this can be incredibly beneficial. Many people share these experiences and have found that taking days off can be remarkably helpful. Staying connected through study group chats is highly valuable. As the saying goes, “good fences make good neighbours.” While it’s crucial to offer support when we can, it’s equally important to avoid unhealthy competition. Someone else’s success doesn’t mean you have to outdo them immediately.

“Someone’s success doesn’t mean you have to outdo them immediately.”

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ZARA BENDING

What are some tips you would give to students, who may be ‘suffering in silence’ and are a bit hesitant to reach out to others? When you find yourself feeling stuck or weighed down, it’s important to start moving, whether it’s taking a small step or a big one. Positive momentum can be a significant help in breaking through those feelings of stagnation. Consider the example of special considerations. Many students don’t apply for special considerations, even when they’re struggling with their assessments and clearly need help. Applying for special consideration ensures that your work is evaluated under comparable conditions to your cohort. I have a personal story related to this. During my undergraduate years, I didn’t apply for special considerations even though I had evidence to support it. As a result, I missed out on achieving first-class honours by just a fraction of a point. This experience taught me the importance of saying “no” and knowing one’s limits. If I had given myself the opportunity to apply for special considerations, I might have obtained my firstclass honours. When you’re not sure where to start, consider reaching out to your colleagues or connecting with first-year representatives at your institution who have been through similar experiences. Having someone who understands what you’re going through can provide a sense of community and support. Knowing how to actively listen, which doesn’t always require offering a solution, is vital. When someone is in crisis, it’s important to ask whether they need you to help solve the problem or simply to listen. This distinction can be crucial, as I’ve witnessed wellintentioned individuals make permanent decisions based on temporary feelings because they believed the situation would never improve.

Remember, seeking help and support is important and doesn’t make you a burden. You can transition from barely surviving to thriving. As someone eager to learn about the law, you’re also setting an example for your community, which carries significant meaning.

WELLBEING GUIDE

RESOURCES

Resources Organisations MQ Wellbeing Australian Hearing Hub 16 University Avenue Macquarie University NSW 2109 T: +61 (2) 9850 7497 E: wellbeing@mq.edu.au Beyond Blue 1300 224 636 Access support and resources from one of Australia’s most renowned mental health organisations. Lifeline 13 11 14 lifeline.org.au/ 24-hour crisis support and suicide prevention services. Headspace 1800 650 890 Free online and telephone service that supports young people aged between 12 and 25 and their families going through a tough time.

1800RESPECT 1800 737 732 24/7 National sexual assault, domestic and family violence counseling service. Relationships Australia 1300 364 277 A provider of relationship support services for individuals, families, and communities. MensLine 1300 789 978 24/7 Counselling and resources for men in crisis. National Alcohol and Other Drug Hotline 1800 250 015 Free and confidential advice about alcohol and drugs. QLife 1800 184 527 Australia’s first nationally-oriented counseling and referral service for LGBTI people.

WELLBEING GUIDE

RESOURCES

Apps MQ Wellbeing App The MQ Wellbeing App provides resources on mindfulness, productivity, stress management and interpersonal skills. Access relevant posts from the Macquarie Wellbeing Team, as well useful tools such as guided meditations, breathing exercises, a mood tracker and habit tracker. Headspace App Headspace is a subscription-based app that provides you with a catalog of resources to help improve your mental health. This includes resources such as guided meditations, white noise, exercise routines, and breathing exercises. Breathwrk App Breathwrk guides you through breathing exercises that alleviate stress and anxiety, improve focus and energy, and help you fall asleep. Forest Forest is a productivity timer app that helps you stay productive and better manage your time. Whether you prefer working in concentrated bursts or longer periods of time, the Forest app acts as an accountability tool to stop from endlessly scrolling on social media. Pzizz Getting enough sleep is crucial to maintaining a healthy wellbeing. Pzizz provides calming sound effects to help users rest soundly with a patented system of psychoacoustics. Through the app, users are able to customise the duration, volume and gender of the speaker to suit their own needs and preferences. Reflectly Reflectly is a journaling app that helps users practice mindfulness and gratitude. Based on positive psychology, mindfulness and cognitive behavioural theory, this app provides users with a series of tools to build a healthy mindset and habits.

Take care of yourself and remember — you got this.