Mental HEalth Guide - Macquarie University Law Society by Jeremy Hyman

MENTAL HEALTH GUIDE M a c q u a r i e U n iv e r s ity L aw S oc iet y

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CONTENTS Editorial Mental Health, the Law & You

5 6

PART I: Common Disorders Depression 8 Anxiety 9 Stress 10 Substance Abuse 11 About a Boy...Or is it a Girl? 12

PART II: Strategies for Resilience Run It Off You Are What You Eat Sleep On It. Get Your Daily Dose. RELAX! Just do it. Getting the right Balance - The Social Network Realistic Expectations and Self-Reward

14 15 17 18 20 21

PART III: Finding Support in the Legal Profession Open the Dialogue: Supoprt and Suicide 24 Q&A With Dr. Robert Fisher 26

PART IV : From Student to Solicitor - Making the Step Work Life Balance - How Your Peers Do it 32 Stop the Stigma 37

Part V: Youâ&#x20AC;&#x2122;re Not Alone Help Diectory 39

ACKNOWLEDGEMENTS

Commitee members (from left to right): Elizabeth Goh, Erin Turner-Manners, Tom Hambrett, Onorina Di Re, Brian Sung and Joanna Mackenzie

Editor-in-Chief: Tom Hambrett Sub-Editor: Joanna Mackenzie Mental Health Guide Committee: Ella Dalrymple, Onorina Di Re, Andrew Farag-Grigis, Elizabeth Goh, Tom Hambrett, Joanna Mackenzie, Emily Macloud, Mark Slaven, Brian Sung and Erin Turner-Manners Graphic Design: NXL Design Contributors: Dr. Robert Fisher, Emma Grimley, Olivia Nunn, Catherine Pittaway, Matthew Wyndham and Ryan Zahrai. Special Thanks: Firstly, a big thank you to the Mental Health Guide Committee who volunteered their time in assisting with the creation of this publication. Secondly, my sincerest thanks to Marie Jepson and Jeremy Hyman from the Tristan Jepson Memorial Foundation for their incredible contributions to this Guide. The editorial team would also like to thank Dr Benjamin Wilkes and Liz Gray from the Macquarie University Campus Wellbeing team. Lastly, thank you to Nathan X Li for his amazing graphic design work. DISCLAIMER: While every care has been taken in compiling this publication, the publishers cannot accept responsibility for any inaccuracies or changes since going to press, or for consequential losses arising from such changes or inaccuracies, or for any other loss, direct or consequential, arising in connection with this publication. Articles within this booklet intend to provide general advice about good health and wellbeing. They are not a substitute for seeking medical advice. This publication is distributed free of charge on the understanding that the editor, committee members and any persons related to this publication are not responsible for the results of their actions or omissions on the basis of any information provided within this publication. Opinions and advice contained within this booklet do not necessarily reflect official policy of the Macquarie University Law Society, Macquarie University or any other organisation or individual involved in the Guideâ&#x20AC;&#x2122;s development.

EDITORIAL

n a 1999 President’s Radio Address, the 42nd President of the United States, William (Bill) Clinton stated, “Mental illness is nothing to be ashamed of, but stigma and bias shame us all”. Over 13 years have passed since this statement was broadcast across America, and throughout the world. Sadly, the ignorance and stigma surrounding mental illness remains. This is especially the case for young, vibrant Australian law students and more generally members of the legal profession. Around 30% of solicitors will suffer depressive symptoms to the point of disability during the course of their careers. So what’s being done about it? Well the good news is that in the past decade the legal community’s response to mental illness has vastly improved. In 2009, a study released by the Brain & Mind Research Institute in conjunction with the Tristan Jepson Memorial Foundation, shone a bright light on the key mental health issues facing law students and proposed progressive, effective mechanisms for change. I highly recommend anyone interested in conducting further research takes the time to read through this report. We have also seen the advent of a number of brilliant initiatives that are specifically targeted at law students. Earlier this year the Australian Law Students Association (ALSA) released their inaugural Mental Health Guide, ‘Defending Your Sanity’ (available online through www.alsa.net. au), to accompany the brilliant guides from the Melbourne University Law Society and the University of Newcastle Law Student Association. October is Mental Health Month in New South Wales and, coinciding with this fantastic initiative from the New South Wales Mental Health Association, I am proud to announce the launch of our first ever Mental Health Guide at Macquarie University. This month we are all urged to ‘CELEBRATE, CONNECT and GROW’ (www. mentalhealth.asn.au) and I hope reading this guide will provide you with additional motivation to involve yourself in the promotion of mental wellbeing, both your own and that of others. This guide is intended to act as a point of reference for all law students at Macquarie. The guide is separated into different parts covering the symptoms and signs of the most common mental disorders, strategies for coping, a spotlight section on suicide and support and an honest question and answer section with current law students from an array of different backgrounds. While I have humble aspirations for this year’s guide, I have faith that this project can only grow and, in the future, be an integral part of student life here on

Editor-In-Chief Tom Hambrett and Sub-Editor Joanna Mackenzie

campus and beyond. I implore future members and students at Macquarie to strive to advance awareness, promote prevention and seek valuable partnerships with initiatives such as Resilience@ Law and organisations such as the Tristan Jepson Memorial Foundation, BeyondBlue and the Black Dog Institute. It’s also important to remember, as poignantly made clear in the directory at the back of this guide, that if, and when, you enter the legal profession, support is always just a phone call away thanks to counseling services such as LawCare (0416 200 788) and the Lawyers Assistance Program (http://www.lap.com.au). This guide would not have been published had it not been for the tireless work of the highly dedicated and vehemently passionate Joanna MacKenzie. Jo and I got together at the beginning of the year with single goal to publish a guide that both sought to combat the stigma of mental health amongst our fellow peers as well as create an ‘one-stop shop’ for ideas and strategies tailored specifically for students engaged in a long and challenging law degree. I would like to thank Jo profusely for not only contributing enormously to the content of this guide, but also to stepping up and running the day-to-day management of the Mental Health Committee. I would also like to thank the support received by Dr. Benjamin Wilkes and the Campus Wellbeing Team at Macquarie University. Lastly, I would like to congratulate every single contributor, whose name sits proudly under the acknowledgments section in this Guide. I believe that together we have moved one step closer to replacing stigma with acceptance, ignorance with understanding and fear with new hope for the future of all Macquarie University law students. Thomas Hambrett Editor | Macquarie University Law Society 5

Mental Health, the Law & You By Joanna MacKenzie

s many as one in five Australians are likely to experience mental illness at some point during their lives. That is, an illness that affects a persons thoughts, feelings, actions and memory, with anxiety and depression being the most prevalent. The onset of mental illness is not attributable to a single cause but, rather, the outcome of many overlapping factors such as a biological vulnerability, life experiences, personality traits and current circumstances. Mental illness can occur at any age, for any length of time and can cause severe distress and disruption to life. At its most severe mental illness can lead to selfharm and suicide. Unfortunately, these problems are only increasing with depression alone predicted to be the largest health problem worldwide by 2020. Of concern for law students, this picture of mental health is worse within the legal profession. Beaton Consulting and beyondblue, in a 2007 report, identified lawyers as a professional group particularly at risk of suffering mood disorders and stress. In fact, lawyers rated highest in terms of the number suffering from depression with one-third of Australian solicitors and one in five barristers experiencing symptoms. This problem is not limited to the professional sphere. Research conducted by the Tristan Jepson Memorial Foundation indicated that depression is rife amongst law students, many of whom develop the symptoms during their time at law school. So, why is this the case? There are a number of reasons why lawyers and law students alike are so susceptible to the symptoms of mental illness. Firstly, there are common personality traits associated with individuals who practice law and, secondly, many aspects of the degree and the work itself perpetuate stress, anxiety and depression. Law students and lawyers exhibit perfectionism, pessimism and a high degree of competitiveness. We are taught to explore and investigate every detail, consider every alternative and deconstruct every sentence. We study for five years, managing a heavy workload whilst attempting to balance

a social life. We place high expectations upon ourselves to achieve strong academic results in a cohort of exceptionally talented students. We compete against friends and fellow students for graduate opportunities, when the reality is that the demand far outstrips the supply. As a lawyer, we are required to work long hours, reach billable targets, draft and review documents at short notice and meet tight deadlines. It is somewhat unsurprising that in an attempt to manage this workload and ‘numb the stress’ lawyers and law students turn to substance abuse to escape reality. As a third factor, the digital age has both increased the volume of work and made it almost impossible to be incommunicado. This means that we are now always available and never ‘away from the office’. Law students, who are often highly engaged individuals, naturally find it difficult to ‘switch off’. With the rise of the iPhone and Blackberry, lawyers are never able to properly disengage from work. This disrupts and presents a challenge to maintaining a healthy work life balance. Finally, mental illness is also less well diagnosed and treated within the legal profession. Psychological testing and treatment is common within other industries, such as within the police and defence force. This culture has not been carried over to the legal profession where more often than not legal practitioners are left to their own devices. The pressure to succeed as well as the competitive culture of law firms does not encourage discussion with co-workers. Left this way, mental health problems will remain a leading cause of poor performance, reduced productivity, absenteeism and early retirement in lawyers. Mental health, much like physical health, needs to be looked after. It’s important to recognise the signs and seek help where necessary. Help is out there so if you, or someone you know, might be experiencing depression, anxiety or stress, don’t be embarrassed or afraid to ask for it and encourage them to as well.

PART I Common Disorders

Depression Depression is a common and often-recurring illness that can be either long-term or situational (a temporary response to a specific, negative life event that lifts when the situation improves). Depression can be characterised by persistent negatives feelings of sadness, disappointment, loneliness or despair. While it is normal and even healthy to feel down at times, it is when these emotions last for prolonged periods and negatively interfere with daily activities and responsibilities that ‘clinical depression’ can arise. Depression currently affects 1 in 5 Australians, making it the most common mental illness. The age group most at risk is adolescents aged between 18-24. Importantly, depression is not permanent and can be managed or treated by seeking medical advice and support.

WHAT CAUSES/CONTRIBUTES TO DEPRESSION? The onset and development of clinical depression, whilst case-specific, can be attributed to many interrelated factors: • • • • • • • • • • • •

Significant life changes (e.g. relationship breakdown or unemployment); Bereavement, tragedy or loss; Series of difficult life events; Disappointment and the fear of failure; Unrealistic expectations; Defeatist attitudes, pessimism and negative thinking; Stressful situations; A culture of academic competitiveness; Lacking a social support network; Lack of healthy coping strategies; Biochemical factors (some illnesses, infections and drugs can cause chemical imbalances which may lead to violent mood swings and depression); and/or Hereditary factors (research suggests that some

SIGNS AND SYMPTOMS When any of the following persist for extended periods and negatively interfere with day-to-day life, you may be suffering from depression (refer to the table below).

TREATMENTS Depression can be mitigated through various behavioural and lifestyle changes, however, depending on the severity of symptoms, professional counselling, psychotherapy or antidepressant medication may be required. Everybody is different so the success of certain treatments will vary and it is important to find what works best for you. What can help? • Regular exercise can burn up tension and release endorphins that help lift your mood. • A good night’s sleep can mean you wake up feeling energized and content. • Eating nutritiously, a healthy body fuels a healthy mind. • Understanding the problem and being able to consider the factors that may have contributed to feelings of depression. • Being aware of when you feel depressed and combat it with positive thoughts or actions. • Assertive behaviour, being able to say no to excessive or unreasonable demands and being able to engage in self care activities. • Doing things you enjoy or that lead to a sense of accomplishment. • Talking to a friend or health professional about your feelings and being receptive to their advice.

Emotional

Behavioural

Sadness

Social withdrawal/ isolation

Anxiety

Excessive crying

Anger

Inability to make decisions

Worthlessness or helplessness

Lacking motivation

Irritable and frustrated

Neglect of responsibilities and commitments

Reduced capacity to experience pleasure

Stopped going out

Varying moods

Loss of interest in personal appearance and hygiene

Physical

Mental

Change in sleep patterns

Lowered self esteem

Eating too much or too little

Self-criticism and blame

Headaches

Poor memory and concentration

Nausea

Indecisiveness and confusion

Absent or reduced sexual desire

Pessimism

Unexplained aches and pains

Thoughts of suicide

Lowered energy levels 8

people may have a general predisposition to developing depression).

Anxiety Anxiety is a natural reaction that forms part of our ‘fight or flight’ response to a perceived threat or danger. However, this response is heightened for some people who experience anxiety as a chronic, negative mood state. This is commonly referred to as ‘problem anxiety’. Problem anxiety is characterised by stressful thoughts, worrying and fear about situations or objects. Problem anxiety currently affects 1 in 4 people worldwide. There are different types of anxiety disorders including: • Generalised Anxiety Disorder: constantly and excessively anxious about daily events; • Agoraphobia: fear of being in a situation where escape is difficult; • Specific Phobia: fear of particular objects or situations; • Social Phobia: persistent fear of social situations due to a concern of being negatively judged by others; and • Panic Disorder: repeated panic attacks.

WHAT CAUSES ANXIETY? The brain’s prefrontal cortex, which is responsible for our working memory, focuses on the anxiety instead of recollecting essential information for successful performance. As such, the anxiety interferes with thought processes and overwhelms the capacity of the working memory. Being lethargic, stressed or undergoing many life changes and disruptions can make individuals more vulnerable to anxiety. Personality type also plays a role. Some people’s arousal response is triggered more quickly than others, often because of a learned behaviour from primary caregivers.

SIGNS AND SYMPTOMS When any of the following persist or occur when no real threat is present, you may be suffering from anxiety (refer to the table below).

TREATMENTS Like depression, anxiety can be alleviated through behavioural and lifestyle changes. However, for longterm relief, professional counselling, cognitive or exposure therapy, or medication may be required. What can help? • Understanding more about anxiety and the link between physical symptoms, thoughts of worry and changes in behaviour. • Challenging these thoughts of worry and replacing them with realistic or positive thoughts • Distraction, but not avoidance altogether. • Gradual exposure to fears in a supported environment. • Slow breathing and relaxation at the first signs of anxiety. • Meditation or guided imagery. • Managing your stress through effective time management, assertiveness skills, breaking unhelpful habits and learning new skills to build confidence. • Reducing intake of stimulants such as caffeine and nicotine. • Regular exercise and sleep. • Talking to a friend or health professional.

Behavioural

Physical

Mental

Agitation

Rapid heartbeat or palpitations

Inability to concentrate

Restlessness

Sweating

Confusion

Pacing

Shaking or trembling

Recurring thoughts

Avoidance of situations

Shortness of breath

Mind blanks

Fidgeting

Nausea

Excessively worrying

Irritable

Numbness

Uneasiness

Chills or hot flushes 9

Stress

While a certain level of stress can motivate action, too much can be detrimental to physical and mental wellbeing. Stress can be a state of severe tension that results when an individual perceives a discrepancy, real or not, between the demands of a situation and their resources to deal with it. High blood pressure, muscle tension, heart problems, burnout and mental breakdowns are all stress related complications that reduce your quality of life.

WHAT CAUSES STRESS? Everyone’s stress threshold is different and different life demands impact on each of us differently. Common stress onsets include: • • • • • • •

Fear of failure; Competitiveness; Concerns about ability to socialise with peers; Meeting family expectations; Increasing or new responsibilities; Unrealistic expectations; and/or A traumatic event.

SIGNS AND SYMPTOMS Being stressed can include any of the following (refer to the table below):

TREATMENTS Most treatments for stress are self-help techniques, however, severe forms that disrupt daily functioning may require counselling, cognitive behaviour therapy or medication if causing other health problems. What can help? • Reframing issues or reducing the importance of an event. • Rehearsal a stressful event ahead of time. • Prioritising tasks and improving time management. • Avoid making too many commitments. • Regular exercise. • Slowing down, taking breaks and socialising. • Deep breathing and relaxation. • Hypnosis or meditation.

Emotional

Behavioural

Irritable

Difficulty sleeping

Angry

Eating too much or too little

Suspicious

Restlessness

Mood swings

Unable to unwind

Tense

Accident prone

Apprehensive

Low productivity

Nervous Physical

Mental

Heart palpitations

Worrying

Breathlessness

Poor concentration

Nausea

Hasty decisions

Headaches

Reduced memory

Muscle twitches

Bad dreams or nightmares

Skin irritation or rashes

Impaired judgment

Clenched fist or jaws

Reduced self esteem

Tiredness Excessive sweating

Substance Abuse Substance abuse refers to the patterned, and often excessive, consumption of a substance, such as drugs or alcohol, in a way not prescribed by a medical professional. This can lead to dependence or a psychological addiction to the user’s drug of choice as well as a myriad of other health problems including brain damage, cancer, heart disease and impaired muscular coordination. Addiction can be a slow process and it may take years before dependency builds and becomes an issue with noticeable symptoms.

WHAT CAUSES PEOPLE TO ABUSE SUBSTANCES? • • • • •

Stressful or traumatic life experiences; Availability and price; Self medicating as a relaxant or to relieve tension; Social acceptance; and/or Co-occurrence of other disorders such as anxiety and depression.

SIGNS AND SYMPTOMS While the specific symptoms of drug and alcohol abuse vary person-to-person and dependent on the substance of choice, some common symptoms to be aware of include (refer to the table below).

TREATMENTS • • • • •

Behavioural or cognitive therapy that identifies the pathways leading to abuse. Group or individual counselling. Detoxing and rehabilitation. Support groups such as Alcoholics Anonymous or Narcotics Anonymous. Medication, depending on the addiction involved, to combat withdrawal.

Emotional

Behavioural

Mood swings

High risk behaviour

Anxious

Neglecting responsibilities

Guilt

Abandoned activities you enjoy

Regret

Deterioration of personal appearance

Depressed

Lack of motivation

Irritability

Lethargic Sudden change in friends

Physical

Mental

Increased tolerance to drugs

Paranoia

Blood shot eyes and changes to size of pupils

Loss of memory

Unusual smells on body

Seeing or hearing things that aren’t there

Tremors or shaking

Thoughts of suicide

Slurred speech Cravings Changes to appetite Disrupted sleep patterns Sweating 11

About a boy... or is it a girl?

ender is an important determinate of mental health with differences observed in both the susceptibility of men and women to particular disorders and their willingness to seek help. This is considered a result of the way men and women externalise or internalise emotions differently. To put simply, women typically internalise emotions and withdraw when overwhelmed, in contrast to men who externalise emotions and react more visibly. As such, the Australia Bureau of Statistics reports that women are more likely to experience depression and anxiety while men are more than twice as likely to abuse substances and exhibit anti-social behaviour. These rates can be understood in the legal sphere where men and women, typically, respond to different stressors. In 2011 61.4% of all law graduates in Australia were females. However, women only hold around 22% of all senior positions in commercial law firms. Moreover, male law graduates tend to earn, on average, $2,600.00 more than their female counterparts. These alarming statistics has prompted the Sex Discrimination Commissioner Elizabeth Broderick to state â&#x20AC;&#x153;"Not only are women financially disadvantaged, but there's a perception that they actually matter less".

Female law students may, therefore, place additional pressure on themselves to outperform their male counterparts so as to increase their employment opportunities. The Brain & Mind Research Institute did find that young female law students experienced higher levels of psychological distress than males. Gender differences can also be observed in requests for accessing health services, with studies showing that women are twice as likely than men to seek help. The Department of Health reported in 2007 that around 28% of men with a mental disorder in the previous 12 months had accessed services compared with over 40% of women. The proportion of men accessing services was lowest among men aged 16 to 24 years and highest among men aged 45 to 54 years. This help-seeking behaviour has been attributed to stereotypical roles and expectations, with women more open and caring and thus more likely to discuss problems with friends or professionals and men more reserved due to a tendency to feel emasculated by revealing health problems. Data from the Brain & Mind Research Institute confirms this, reporting that female solicitors sought assistance at more than twice the rate of male solicitors for mental health problems.

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Contact Liana Hurry Human Resources Consultant Minter Ellison Aurora Place, 88 Phillip Street Sydney NSW 2000 E liana.hurry@minterellison.com

PART II Strategies for Resilience

Run It Off

Why exercise is critical for your mental health

he positive impacts of exercise on physical health need no reiteration. Yet, the psychological implications of exercise often go unnoticed. Regular exercise is just as important for your mental health as it is for your physical fitness. Active people are generally happier, healthier and live longer. Exercise is also a useful strategy to manage stress, counteract periods of poor dieting and, as discussed in other parts of this guide, a great way to socialise. A good work out releases endorphins into your bloodstream, an important neurotransmitter that triggers a feeling of euphoria and a general sense of alertness. Studies have shown that people feel less stress after exercise and that regular exercise can build up resilience against symptoms of depression and anxiety. Not only can exercise be used as a preventative treatment for mental health problems, regular exercise

can effectively be used for the treatment of mild to moderate depression. A recent study found that 16 weeks of regular exercise was equally effective as antidepressant medication. Regular exercise and a balanced diet will assist you ensuring a good night’s rest with periods of ‘deep sleep’ is achievable. The National Physical Activity Guidelines recommend a minimum of 30 minutes of exercise, 5 times a week. Although this recommendation may be onerous to students with multiple commitments, try to achieve the 30 minute minimum through combining activities. For instance, walk 15 minutes to-and-from the train station in the mornings and evenings, sign up to a couple of one hour gym classes throughout the week, or join a social sports team. Exercise is not just for those ‘gym junkies’ or yoga lovers, it’s for everyone. There are many ways to exercise. Mix it up, so you stay motivated and keep moving!

You Are What You Eat

Get Out What You Put In

ood is widely recognised as an important factor to maintaining physical health. However, a balanced diet combined with regular exercise is also important in maintaining good mental health and proper brain functioning. It’s common knowledge that exercising releases endorphins, one of the neurotransmitters responsible for the feeling of wellbeing and happiness. It’s less well known that some foods also contain chemicals that are directly linked to brain function and mood. So while it may be tempting during exams to binge on chocolate and energy drinks, you’re not actually doing your body or mind any favours. Maintaining a healthy diet during these stressful periods will keep you balanced, focused and positive. A good diet will also ensure that the hours you spend studying are productive and well spent.

The chemistry of happy food and how to get it The level of serotonin in our systems can directly affect our mood, with low serotonin linked to increased risks of anxiety and depression. The food we put in our bodies can have a significant impact on these levels. By eating foods that are high in tryptophan, an amino acid the body does not itself produce and that is converted into serotonin, you can naturally lift your mood. To increase your tryptophan intake try eating some of the following types of foods: • Vegetables: in particular asparagus and cabbage; • Nuts: such as cashews and almonds; • Fruits: like bananas and pineapples; and • Legumes such as mung beans and kidney beans. The dairy aisle of the supermarket is also a good place to find tryptophan so try adding some skim milk, cottage cheese or eggs to your diet. If you can’t consume dairy, try soy products instead. To improve your body’s ability to absorb tryptophan, add some complex carbohydrates. carbohydrates Complex carbohydrates have a low glycaemic index and are absorbed slowly by the body, maintaining your energy levels and preventing the energy slump that happens after consuming sugary foods. Aside from aiding your absorption of tryptophan, complex carbohydrates also increase serotonin levels on their own, boosting wellbeing and provide your body with energy to get through the day. Pasta, brown rice, wholegrain breads, oats and cereal grains and starchy vegetables like potatoes all contain high levels of complex carbohydrates that are slow-burn energy sources.

fruits and vegetables including those of the citrus variety; kiwi fruit, strawberries, broccoli, chillies and parsley. Vitamin C is also important in the absorption of iron, particularly for those following a vegetarian diet. Low iron levels may also play a part in low mood and fatigue so be sure to include iron rich foods such as meats, fish, legumes and iron fortified cereals and grains. B vitamins, also linked to brain function and improving mood, can be found in green leafy vegetables, whole grains, as well as the iconic Australian vegemite. Interestingly, vitamin D, not only found in some foods but also synthesised from cholesterol during skin exposure to the sun, impacts the mood. Seasonal Affective Disorder (appropriately shortened to the acronym ‘SAD’), where a person experiences depression during the winter months, is particularly prevalent in Northern Europe. Studies have shown that people who are vitamin D deficient not only have higher risk of depression but are also more prone to viral infections as their immune system is less efficient. The amount of sun exposure required to get your vitamin D fill is relatively low. In summer, most people require just a few minutes on their face, hands and arms outside of 10am – 3pm (the time in which you are most likely to burn). So get outside into the sun to get a bit of vitamin D or be sure to include some dairy in your diet to stay happy and healthy. Omega-3s found in fish oils as well as some nuts and Omega-3s, seeds, are another substance the body is unable to produce on its own. One of the ‘good fats’, omega3s have been shown to improve heart-health as well as boosting brain function. They are also linked to a healthy immune system and helping your body fight off infections from viruses. These are not the only examples of foods and substances that the body needs to keep you mentally and physically healthy, but they will provide you with a good place to start. Remember, it’s important to get your two fruit and five vegies every day, eat healthy carbs and provide your body with healthy fats. One easy tip: try to avoid highly processed foods and if you don’t understand the list of ingredients on the back it may be best to rethink your choice!

Start the day off with a BANG! Don’t skip breakfast! Breakfast is widely recognised as the most important meal of the day. Breakfast kick-starts the metabolism after the recommended eight hours of sleep. If you hold off eating until a few hours after you’ve woken up, your metabolism won’t be operating at its ideal pace. This has the effect of reducing your energy levels and prevents you from getting the most out of your day.

Vitamin C,, also necessary in the conversion of tryptophan to serotonin, can be found in a variety of 15

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Sleep On It. Get Your Daily Dose.

e spend approximately one third of our lives sleeping. Our bodies require sleep, an essential and involuntary process, to function effectively. Sleeping helps repair and restore our brain, consolidate our memories and process information. Getting between 6.5 and 8.5 hours of good quality sleep a night (that is, sleep with periods of ‘deep sleep’) is vital to maintaining good mental health. Research shows that sleep needs to be regular and that the idea of ‘sleep credit’ is a fallacy. You can’t go to bed at 3am for a week and simply catch up on the weekend. It doesn’t work like that and your body won’t like you for it. Like many things, you can’t cram sleep. It is far better getting into a good sleep pattern ahead of an exam or important job interview rather than attempting to ‘cheat’ sleep and throw an all nighter. Poor sleep over a sustained period can lead to a myriad of risks including physical problems such as fatigue and a weakened immune system. A lack of sleep can also lead to mental health problems such as poor concentration and lapses in memory. Sleep deprivation can also trigger and aggravate symptoms of major mood disorders including depression and anxiety. Research from the George Institute for Global Health reports that individuals sleeping fewer than 5 hours a night are three times more likely to develop a mental illness than those sleeping for around 8 hours. This is because sleep deprivation affects the release of neurotransmitters and stress hormones, which, in turn, affect brain functioning and the regulation of emotions. The importance of a good nights sleep should not be underestimated! Finding it hard counting sheep? Tips to get you catching those needs Zzzz’s:

1. Cut back on stimulants: Caffeine and sugar speed up your heart rate and will often keep you awake. Try to avoid consuming food and or drinks that are high in stimulants any time after 6pm. 2. Have an alcohol free night: It’s a common misconception that alcohol “puts you to sleep”. In fact, after drinking, you’re less able to achieve the necessary periods of ‘deep sleep’ that we all crave. An alcohol induced slumber will only result in a restless night. 3. Maintain a regular sleep cycle: Get yourself into a sleep routine. Try an aim to ‘hit the sack’ at similar times each evening and have an alarm set for a specific time each morning. This will help your body maintain its circadian rhythm, which in turn will ensure you sleep better. 4. Keep your bed a study-free zone: Your desk is for working, your bed is for sleeping. Try to avoid using your laptop or books in your bed. 5. Adjust the light, noise and temperature of your bedroom: Keep your room dark, warm and free of distractions. That means turning your mobile off! 6. Read a book or practice some relaxation activities: If you struggle to go straight to sleep, let yourself relax and unwind first. It’s natural as students to find it difficult to fall asleep straight away when you have so much on your mind. If you’re thinking about the work that you have to do the next day, or the impending exam that you haven’t studied for you’ll find it even more difficult to fall asleep. Write a ‘to-do’ list and prioritise. When you go to bed, try to relax and take your mind as far away as you can from the work you know you’ll get done tomorrow. 17

RELAX! Just Do It.

tressed? Overwhelmed? Anxious? Stop, take a deep breath and indulge yourself with a little time off!

Keeping your emotional levels under wraps is incredibly important to maintaining stable mental health and helps reduce the risk of developing a mental health condition. Resting and relaxing are two vital yet easy ways to let unwanted feelings subside. When life gets too taxing, step back, take a moment for yourself and unwind. Listen to some music – Dance your heart out! Let your hair down and get your blood pumping to your favourite tunes. Or chill out and listen to some calming lounge or jazz music to soothe the soul. We recommend downloading some ‘ready to go’ relaxation tracks, such as “99 Perfectly Relaxing Songs” from iTunes, or making your own playlist from a wide variety of genres. If you’re uncertain or don’t access music online, turn your radio to FM and the let soundwaves to take you far way from your troubles! Take a bath – Lie back and take a nice long soak in the tub. Light some candles, add some bubbles or use aromatheraphy oils like lavender or chamomile to release the tension. If you like you can also combine taking a bath with reading a novel (below) or listening to some relaxing music (above). Read a book – Find a sunny corner or curl up on a comfy couch and read a novel. There’s no better way to escape reality then spending a few hours in fantasy land. We recommend something light and fun. A novel that has the power to transport you far away from reality

is a great tool to escape from the stress for a short while. Watch a film – Not a reader? Unwind in front of the TV to your favourite series or a good film. Cry it out with a romance or laugh up a storm to a comedy. We recommend watching a film or television show that is motivating, such as Suits or Boston Legal. It might also be a good opportunity to go to the movies and catch up with friends that you might have neglected. Draw, paint, create – let your imagination flow and channel your stress into something prodcutive. We recommend pursuing your hobbies and interests outside of law. If you’re interested in fashion, design, photography or art, set aside sometime each week to pursuing these interests. Alternatively, let your mind run free and brainstorm some new ideas and solutions for age old problems! Learn yoga, pilates or meditation – Shake off the cobwebs, stretch out your legs and build those core muscles. Yoga, pilates and meditation can relieve the tension in your body and help you breathe more easily. We recommend putting that gym membership to good use and attending an intensive body workout class, such as BodyPump or committing with friends to have two yoga sessions per week. Have a nap – 3.30itus got your yawning? Catch up on sleep when you feel extra tried. Don’t be afraid of succumbing to your body’s inner clock. A short, 20 – 30 minute, nap might be just what you’re body needs to recharge. Try sleeping on the couch or in a different room to that of your bedroom. This way, you know that this is precious time for a short nap and not a long snooze!

What do we do?

Allen & Overy believes that it is important to maintain a work/life balance. Whilst at times this may seem like a difficult task it is vital not to cut out the things that make you happy when your hours increase at work. If you enjoy going to the gym, surfing, catching up with friends make sure that you make the time to do this even if your working hours have gone through the roof because of an important and time consuming deal. In the Sydney office we offer staff subsidised gym memberships as well as a number of sporting activities during the week to try and alleviate some of the pressures of the workplace. Activities range from team sports such as indoor soccer and touch-footy, to pilates classes and personal training sessions. Allen & Overy recognises that there may be times when employees and partners are experiencing emotional or stress-related difficulties and we provide an Employee Assistance

Program to help them through difficult periods. EAP is a confidential, free of charge counselling service for all partners, employees and immediate family members. We also believe that it is important to allow fee earning staff time off to recover and refresh after a period of working long hours continuously and offer transaction breaks following major deals. Last year we took part in R U OK Day to help raise awareness in the office about mental health issues. RU OK day is about staying connected to people and stopping little problems turning into big ones. Keeping in touch with others is crucial for our health and wellbeing. We strongly believe that the key to combating depression in the legal profession is in taking away the stigma attached to mental health issues and we strongly encourage all employees to openly talk about any issues that they may be facing.

In addition to the variety of sporting options, Allen & Overy boasts an active book club, a busy social calendar and the opportunity for staff to become involved in a wide range of charitable activities through its local and global pro bono associations. As a close knit firm, we are always open to new and exciting ideas for staff. These and more are some of the reasons why we were recently awarded an Australian Legal Business Employer of Choice Award for 2012.

CONTACT

The Australian Recruitment Team Level 25 85 Castlereagh St Sydney NSW 2000 Tel +61 9373 7700

australian.recruitment@allenovery.com

www.allenovery.com

Getting the right Balance

- The Social Network

Law students are inherently competitive and forever chasing top marks. We marry our degree with the mantra that we must study until we can study no more. We feel guilty after being distracted and confuse social media with socialising. We camp out in libraries and studies and stare at laptop screens and textbooks until we feel we need artificial stimulants to cram just a little bit more. At some point we must surrender and realise that locking ourselves away for hours on end with no breaks doesn’t lead to constructive work getting done. Not only is this formula inefficient and unproductive, it is also very unhealthy. We’ve all heard the saying “study smart not hard.” Good mental health isn’t achieved through the avoidance of mental health or psychological issues. Rather, it is something that needs constant attention and positive reinforcement. In order for you stay true to yourself and your own work/life balance, you should be consciously aware of your mental state and actively assess it on a daily basis. Making positive changes and devising strategies that build upon your mental wellbeing, personal happiness and resilience is integral to good emotional and mental health. Belonging to a social group and maintaining a healthy social life enhances our resilience and strengthens our support networks. Membership to groups, such as local sports teams, music or theatre groups or even just socialising with friends enables us to process difficult life changes and challenges more effectively. It also leads to increased physical well being, stimulation of the mind and improved mental health. People who remain socially active suffer from less hypertension and are physically, emotionally and mentally healthier. Humans are inherently social creatures, we are not supposed to survive alone, so go out and enjoy that party and take the time to de-stress! Don’t let your busy schedule take over. Go to the movies, walk on the beach, join a team sport, catch up over coffee or hit up a gig with good friends. Remember that doing things just because they are fun is not an indulgence. Play is an emotional and mental health necessity. Have you ever written an assignment and had 20

the luxury to re-read what you wrote before submitting it? How good is it having the ability to look over an assignment with fresh eyes! Often stepping away from the computer for a day, or even a few hours, and engaging in a different activity to clear your mind will make a big difference. Five Quick Tips for maintaining a balance in your social life: 1. Groupon – Go out in a group; You can effectively save time by planning to catch up with lots of people at once. Organise group activities or all plan to catch up together. 2. Set aside leisure time; Do things for no other reason than it feels good to do them. Maintain a balance between work and play by planning ahead. Sign up to social sport competitions, have a set weekly gym or dance class and get into a routine to help you remain social and active. 3. Socialise & Exercise; There are lots of ways to combine catching up with friends and staying fit. There’s a lot of free and cheap options as well. Plan a regular walking, running or hiking route with friends. Have a designated morning to swim in a public or ocean pool before work or university. Sign up for group personal training and share the costs whilst motivating each other. 4. Don’t kid yourself – know when you’re being unproductive; That essay will be written whether you sit there half-heartedly punching out sentences, or if you come back to it in a few hours after taking a break and socialise. Both will do wonders for your focus. 5. Network and meet new people; Be excited about the prospect of meeting new people. Don’t be exclusive with who you socialise with. Be open and explore your networks, after all you never know who you might meet! Having friends outside of university, and indeed law school, will only help you to manager the pressures of university.

Realistic Expectations

and Self-Reward “Expect more and you will get more. High expectations are important for everyone – for the poorly prepared, for those unwilling to exert themselves and for the bright and motivated.” 1

The way you perceive yourself and your achievements can have a direct effect on your mental wellbeing. Learning to set realistic goals and acknowledging when you have reached your goals can help overcome feelings of failure and disappointment. Attempting to run a marathon when you have not been training is unrealistic, dangerous and counterproductive. Setting goals is the same. You only get out what you put in, and you will only know what you’ve put in if you’re prepared to set appropriate targets. There is no benefit to be gained in aiming to study for 10 hours a day when you’ve only previously studied 5. Know your strengths, weaknesses and habits and learn to work with, or where necessary, around them. Get SMART The Specific, Measurable, Attainable, Realistic and Timely (SMART) model is an effective tool to help set and achieve realistic goals. Specific First off, it is important to set yourself specific rather than vague goals. For example, “This week I’m going to focus more on my law studies” is vague whereas “I’m going to make sure that I have completed the required readings and answered the Tutorial questions for LAW550” is specific and focused. Measurable Specific goals are measurable goals. Simply saying you will study more leaves the question, how much more? For a goal to be achievable it must be measurable or quantifiable, and this requires use of an identifiable target. For example “Read Chapter 1 (pg. 1 – 50) Monday night between 8pm – 9pm, then answer questions 1 to 5 on pg. 51 from 9pm – 10pm”. Here we know the total amount of pages and questions to be completed and an allotted time. Attainable Next, it is important to set goals that can be attained. Goals that are not achievable can lead to disappointment. Goals are power motivational tools, don’t set yourself up to fail! For example, “I’m going to study 14 hours every day for the next 2 weeks” is

unrealistic and probably unattainable for most people with a healthy balance between work and social life. In contrast, “I’m going to improve my GPA by the end of this year, via spending more time revising my lecture notes as well as being prepared to engage in tutorials through completing the required readings” is something attainable. Relevant Make your goals relevant to the task at hand. Focus on what is important and don’t let yourself get distracted by other less irrelevant tasks. For example, prioritise your goals, “I will collate and summarise lecture notes from weeks 9, 10 and 11 before the end of week 12). If you’re in the middle of an assessment period (typically weeks 5 – 7, and 10 – 13 at Macquarie University) don’t set goals that will detract from your most relevant tasks! Time Bound The final step relates to managing time. Aspiring to get an HD in a Contracts paper but leaving yourself only one day to write it is not a time realistic goal. Think about your goals ahead of time and plan for how long they might take you. Further, don’t pile yourself up with goals. Assess the time you have and use it to set goals wisely. For example, “I will have a draft essay complete for Foundations of Law in Week 4, I will revise this draft by the middle of Week 5. I aim to submit this essay on Monday, Week 6”. Get Rewarding Once you have achieved your goals, it is important to stop and reward yourself. Take a moment to enjoy your achievement. No matter how small, you deserve it! Selfrewarding your achievements will help motivate you. It will also hopefully make you believe in the goal setting process. Reward methods will differ between individuals for example, some might reward themselves with a weekend free of uni work while others may go shopping and pick themselves up a gift. It can be anything meaningful to you. It is important, however, to only reward yourself once you have reached your goals and not before. You will only undermine the process if you do otherwise.

1 Arthur Chickering and Zelda Gamson, ‘Seven Principles for Good Practice in Undergraduate Education’ [1987] 49(9) American Association for Higher Education & Accreditation Bulletin 5-6.

MENTAL HEALTH EDUCATION & AWARENESS

resilience@law

The College of Law is very proud to be a partner in a milestone initiative within the Sydney legal and legal education community - Resilience@law. Resilience@law is a collaboration between five major national law firms; Allens Arthur Robinson, Ashurst, Clayton Utz, Freehills, King & Wood Mallesons and The College of Law.The College of Law, as part of the collaboration, has developed an educational module which is now part of the Practical Legal Training Program. The module is entitled Resilience and Wellbeing for Lawyers. Teaching

â&#x20AC;&#x153;It is crucial that our key organisations in law and legal education take leadership roles in advocating resilience in study and practice. It is in the education of graduates as they enter the profession that the College seeks to make its most significant contribution and it is proud to be able to offer a module as part of the Practical Legal Training Program. The module will contribute to better understanding of the issues associated with depression in legal practice and the resources available for dealing with it.â&#x20AC;?

of the module takes place in face-to-face workshops of usually no more than 20 students, facilitated by College of Law lecturers.

Neville Carter

CEO & PRINCIPAL, THE COLLEGE OF LAW

PRACTICAL LEGAL TRAINING

Make the right choice for your career and call 1300 856 111 or visit collaw.edu.au/plt and ask for a PLT Handbook 22

PART III Finding Support in the Legal Profession

Open the Dialogue: Support & Suicide

ristan Jepson was aged 26 when he committed suicide in 2004 having struggled with depression for many years. It took most people he knew by complete surprise – they had no idea of his personal battle. He left his parents Marie and George a simple note asking them not to make a public announcement about his death, and to hold only a small, private funeral. But at a gathering of his friends at their home a recurring theme emerged. The girlfriends confided that their partners also suffered depression, that they refused to seek help and that they themselves had been sworn to secrecy. It became obvious that Tristan’s experience was not just an isolated case but that it was common amongst law students and lawyers. 1 in 5 or 20% of the Australian population suffer from a diagnosable mental illness. Of those 75% suffer their first episode before the age of 25. Research has shown that the mental health of law students plummets alarmingly within months of them commencing their law studies. Depression, anxiety and substance abuse, as discussed earlier in this guide, have a high prevalence amongst law students. They are also, rather unsurprisingly, linked to suicide – although statistics vary, most studies show that more than 90% of suicide victims suffered from one or more mental disorders. Another, potentially scarier statistic, states that in any given month 11% of lawyers will have suicidal thoughts. This strikes a little closer to home – in a room of ten lawyers, one of them has thoughts of suicide that very month. Certainly this is an issue worth discussing. If you look at this from the flipside, though, most studies show that around 80% of people suffering from depression never attempt suicide. So what drives some to commit suicide

when the majority of those suffering mental illness never attempt and often don’t even consider the possibility? Although there are dozens of theories and thousands of papers on the matter, most theorists include two interrelated factors that are required before one acts on suicidal impulses. The first of these is ambivalence to life. In many ways this is similar to depression in that there is a loss of interest in activities, however, these feelings go much further. Suicidal feelings are only able to exist because sufferers of mental illness don’t care about whether they’re present in this world or the next, and are indifferent to what happens to them. Although this is generally not enough to bring about suicide attempts, it certainly facilitates action if the second factor of hopelessness is present. Although many may feel that this is very similar to what one may experience whilst depressed, it isn’t. It’s a sense that no matter what happens, no matter what you do or how hard you try, things will never get better. Of course, depression, anxiety or substance abuse may be a large part of the problem, but the wish to end one’s life comes from the concept that whatever is troubling them will never improve. If one doesn’t care whether they live to see another day and honestly believe that the future poses no improvement on the present, it’s not hard to see why such a calculus may lead to suicide attempts. But the conversation shouldn’t be ended here, although due to the unutterable status of suicide in society, it often does. It is hard to offer support when the societal perception of mental illness, and especially suicide, can be so alienating. What is important to remember, though, is that support can often be the difference between

meaning and indifference, hope and helplessness. I’d say there are three important (but not exclusive) ways to help a friend in need. First, keep an eye out for signs. If someone repeatedly tells you that they didn’t want to get out of bed in the morning, spends long amounts of time brooding or consistently brings up helplessness as a pervasive force in their lives, keep an eye on them. Statements that allude to them not being a burden much longer are also reasonable indicators, as are actions like giving things away and getting their affairs in order. Although observing these things may lead to nothing, it certainly doesn’t hurt to keep an eye out if someone starts showing a combination of them. Second, don’t be afraid to talk about it. Sure, it doesn’t make for good dinner conversation, but when you believe a friend is suffering, be ready, willing and able to discuss it. Data from the US shows that around 70% of people who commit suicide explicitly tell someone first. Embrace things like ‘R U OK?’ Day every September. Not only does this aim at helping individuals, it targets the key way that suicides can be prevented on a larger scale – it attempts to reduce the stigma associated with discussing the concept. Even if everyone you ask is okay, and no lives are directly rescued, asking alone raises awareness and strikes directly at the heart of the taboo. If someone does need help though, don’t shy away from the situation. They are reaching out, and it is your duty as a friend to help them through this. Remembering that the two preconditions of suicide are hopelessness and indifference, it is important things to reiterate through discussions are that life is worth living, and that things will

get better. Strong support with positive advice is key to keeping them going. If you’d like to read more on this point, here is a particularly insightful guide on this area: http://www.helpguide.org/ mental/suicide_prevention.htm Third, know where to look for help. The real catch-22 here is telling people that are close to them. There is no hard and fast rules here, who you should tell and if you should tell anyone at all depends on the person and the situation. What you can do is send them in the right direction though. If the situation is in early days, call BeyondBlue on 1300 224 636 if you’d like information or advice. Talking to medical professionals is also strongly advised. If things have progressed, however, and you’re worried about their wellbeing, calling Lifeline on 13 11 14 may be the best option. They take calls not only from those wanting to commit suicide, but from those trying to prevent it from happening. Everyone who takes calls are trained professionals and are extremely helpful - the work they do is phenomenal. One last contact that is worth noting is the Children’s Helpline, which is a similar service to Lifeline and is available for youth up until the age of 25. You shouldn’t have to help them on your own. Know that there are other people out there ready to help you help your friend. In the years after Tristan’s death, his parent’s grief was replaced by a quiet resolve to end the stigmatisation of mental health problems in the legal field. With the inception of the Tristan Jepson Memorial Foundation in 2008, Marie & George seek to shine a light on the challenges depression and suicide bring to the legal profession, and combat them head on. The best way to fight the problem is to talk about it. Open the dialogue. 25

Q&A

with Dr. Robert Fisher Head of the Department of Psychiatry and Psychological Services, St. Vincentâ&#x20AC;&#x2122;s Clinic and Private Hospital

factors or and the problem is resolved. As such, one would see that as a healthy outcome. Where an individual is disturbed without sufficient provocation or the manner of response (which can range from no response to an excessive response) causes increased severity of disturbance or prolonged disturbance, then we move from a healthy, normal response to a pathological response. It is of note that every disturbance of mental functioning can be caused by an organic brain disorder, such as a tumour or multiple sclerosis or a general medical disorder, such as thyroid disfunction, and frequently mental disorders co-exist with a range of physical illnesses and will always be filtered through the sieve of the individualâ&#x20AC;&#x2122;s personality, and be affected by cultural, social and educational characteristics of that individual. The vast majority of psychological and emotional upsets are of a relatively minor nature and are transient and explicable in terms of environmental factors, circadian rhythms and personality, but some are the harbingers of more serious mental disturbance, and making a distinction between these two groups is important. A mental illness may be associated with a high risk of suicide, aggression towards others, or employment of very maladaptive ways of coping, such as alcohol or drug abuse, gambling, interpersonal strife, plus the development of a damaging ripple effect caused when the stone of mental disorder drops in the pond of life. I would like to address some of the common questions asked by Law students about their own distressing thoughts, emotions and behaviours, as well as evidence of the same in co-students, friends and family and what one should do about these disturbances?

Q1. What is the difference between a Psychiatrist, a Psychologist and a counsellor?

he National 10-year survey of Australian Health & Wellbeing, tells us that one in five people from the age of 18 to 64 suffer from a diagnosable mental illness in any 12-month period in Australia. One in two people will suffer a mental disorder at some stage in their life.

A Psychiatrist is a medical doctor who will have been through at least 12 years of training, in which they have gained a comprehensive understanding of the broad range of medical conditions, and broad range of psychological conditions that may be suffered by an individual who comes to see them.

Mental illness is defined as disturbance of thinking, feeling or behaviour, which causes distress or disability for the individual, and which may impact negatively on others.

They are the only qualified professionals endorsed to conduct a comprehensive physical and mental assessment, leading to a diagnostic formulation, and development of a multi-faceted management plan.

Mental illnesses range from organic brain diseases such as dementia, through the psychoses such as Schizophrenia, the mood disorders, such as Major Depression and Bipolar Disorder, the anxiety disorders, addictive disorders, and personality disorders, amongst a number of others.

The Psychiatrist takes into account the biological, psychological and social as well as cultural, educational and occupational aspects of each individual.

A disturbance of thinking, feeling or behaviour may be an appropriate reaction to a realistically threatening situation in that personâ&#x20AC;&#x2122;s life. Ideally, it leads to a response which results in action to address the stressor

A Psychiatrist is able to provide a range of psychotherapeutic interventions, as well as prescribe medication where it is appropriate. Psychiatrists may be a General Adult Specialist, or sub-specialise, e.g., as Adult, Child or Adolescent Psychiatrists, Forensic Psychiatrists, 27

WE NEED YOUR HELP

Give back to the legal community Volunteers needed at the Tristan Jepson Memorial Foundation. Access resources

TJMF Annual Lecture 2012

ALSAtv Marie Jepson

www.tjmf.org.au Finding support Depression and anxiety in the legal profession

www.tjmf.org.au 28

us on

Psychopharmacologists Reserch Academics or work primary as Psychotherapists.

and how it may be achieved, the rules surrounding therapy, and the duration and the cost in a private practice setting.

A Clinical Psychologist usually has six years of training at university, which will include one to two years of supervision whilst they are treating people using psychological techniques.

They should then invite any questions from the person seeking help.

They are qualified to take a psychological, but not a medical history and to administer a number of standardised psychological and psychometric tests.

Apart from the satisfactory or unsatisfactory delivery of the service provided, there is also the matter of the personality style of the professional, and the quality of rapport between the professional and the person seeking help.

They may also sub-specialise like Psychiatrists. Counsellors are generally less intensively trained and usually provide triaging, support and a certain amount of advice or education. Ideally, a psychologically disturbed person should be assessed by the professional most qualified to assess and manage them, that would be a Psychiatrist. Nonetheless, this is not often the case and, indeed, most people with psychological problems do not seek or receive help. It is more common that people with these problems will speak to friends or family, or their local religious adviser. Some people will talk about these issues with their treating General Practitioner. General Practitioners are capable of providing initial assessment and provisional diagnosis, as well as a management plan. Some will provide counselling and, where appropriate, medication. Many G.P.s, because of the constraints of time, will refer the patients they see who complain of psychological problems to a Psychiatrist or to a Psychologist. Q2. What happens when I go to see a professional about psychological problems? The usual sequence of events will be as follows 1. You will receive a warm welcome. 2. The professional will then commence a structured assessment, designed to elicit enough information to come to some diagnostic conclusions about psychiatric, physical, interpersonal, occupational, and social problems. 3. They will, after completion of the assessment, develop a management plan. 4. The professional should provide feed-back to the individual, as to what they believe is the range of problems and an outline of recommended management, and what could be done to help. A Psychiatrist will explain the way in which the various interventions, including psychological, and, where appropriate, medication, are likely to help and what the individual can expect to happen with such intervention over a specified period of time. If a psychotherapeutic intervention is implemented, the professional should explain what they aim to achieve

It is important that the person seeking help feels empowered to question the advice, and, if they do not feel they are getting better, they always have the option of going elsewhere. As much as this is a responsibility that the patient or client has to themselves, it can be a difficult thing to manage when people are at a low ebb psychologically and emotionally. Q3. What can I talk about in a session with a helping professional? A good Psychiatrist or Psychologist whilst eliciting the history, will monitor and empathically respond to the emotional state of the person seeking help. The aim of the initial assessment is to clarify the range of emotional and psychological issues, what may be causing them and what could be done to help. Often those seeking help are not sure how much they can trust the person they are talking to, but the role of the therapist is to try to facilitate the process of trust, so that the help offered can be effective. The content of this dialogue is confidential by nature and it is very important that you are candid about what is troubling you and your own thoughts about what may be contributing those troubles, if the therapist is to be enabled to help you. No subject should be taboo. Q4. Is it normal to feel that no-one understands what I am thinking or feeling? Most people will have this experience at some time in their life, and it should therefore be seen as common but it is probably not helpful to talk about such feelings as â&#x20AC;&#x153;normalâ&#x20AC;?. What is more important is to ask what does this feeling or thought signify, is there a cause that needs to be addressed and can I address it myself or do I need to seek help from others to deal with it. Q5. When I am angry, I donâ&#x20AC;&#x2122;t like talking about my feelings. Is that okay? Anger arises out of a perception that an injustice or an unfairness has occurred and is one of a range of normal 29

feelings. As much as it may be one of the range of normal feelings, how the individual deals with injustice, and whether the anger leads to us righting the wrong, is another matter. The mode of expression of anger and the severity of anger needs to be taken into account in determining whether the anger is a healthy response or an appropriate but maladaptive response, or whether it is inappropriate, excessive and pathological. In the normal course of events, all emotions are responses to specific perceptions, and it is well to remember that perceptions can be wrong. If one does not perceive an unfairness or an injustice, even though it really is occurring, then we won’t get angry. At the other end of the spectrum, if we see injustice all around us, where that really is not the case, we are probably suffering from a paranoid state. A form of therapy called cognitive therapy is based upon the idea that what we tell ourselves about our perceptions, determines how we feel, and how we think and how we feel will determine how we behave, which in turn will depend upon our behavioural repertoire of responses. Such therapy can assist individuals who to process their perceptions in a more rational way, and assist better understanding of their emotional response. Ultimately, they should also learn new ways of managing those emotions.

One of the signs of a true and meaningful friendship is being there when the other is in need. I would encourage you to make the comment to your friend that they seem to be upset and would they like to talk about it with you or do they think they need to speak to someone independent or someone who has professional expertise. Sometimes, talking things over will lead to a satisfactory resolution amongst friends or family but, sometimes, professional assistance is required. In the event that the person is talking of life not being worth living, it is very important that you guide them towards help, and notify family or a friend that the person is in significant trouble and, if necessary, take the person who is suffering to get the help they need. The basic principle that should guide this process of rendering assistance is referred to as ‘Mental Health First Aid’, (www.mhfa.com.au) which promotes the following• Approach, assess and assist with any crisis • Listen, non-judgementally • Give support and information • Encourage appropriate professional help • Encourage other supports Q8. What is psychotherapy and what does it achieve?

It is critically important for the individual to be clear about what they see to be an acceptable righting of a wrong if, indeed, it is an accurate perception. They also need to examine their ways of asserting themselves, so that a desired outcome is achieved, rather than engaging in responses which cause more trouble, rather than leading to a resolution of the unfairness.

There are several hundred different schools of psychotherapy, many of which are divided into the basic cognitive behavioural therapies, and others are more psychodynamic, experiential therapies.

Q6. It is not easy for me to get upset but I’m afraid of what I say and do when I am upset.

It may be conducted as individual, couple, group or family therapy.

This is not an infrequent comment made by many people in the general population, and is often referred to as having “a long fuse attached to a significant bundle of dynamite”.

The aims may be for symptom relief, change of mindset and attitude, or equipping the individual with a better self-knowledge of how they function and why they function that way. Through this understanding and changing, “automatic ways of responding”, can assist them to manage life choices in a healthier fashion.

Such reactions are often seen when people are facing a range of stressors simultaneously or when the individual is suffering from depression and is irritable in that context. The situation often occurs when a series of small incidents accumulates over a period of time, then the last straw drops on the camel’s back. It is useful to reflect upon such incidents and to ask whether they are thematic and what can be done to deal with them early, rather than letting the negative impact build to a crescendo. Q7. What can I say to my friend who has recently been upset a lot? 30

The whole movement called RUOK was established as a response to this sort of issue. It is true that, in many cases, a problem shared is a problem halved.

Therapy may be short and focussed or long-term and more comprehensive.

It is reasonable to ask what sort of psychotherapy is appropriate for what sort of problem, in which setting, and at what cost. A well-trained therapist will be able to choose a number of different approaches to suit their patient’s needs. It is very important to emphasise that many problems are transient, but others become entrenched and have a very damaging effect on the individual’s life and the lives of others in that environment. Psychotherapy can be, and often is, life-saving, as well as life-improving.

PART IV

From Student to Solicitor:

Making the Step

Work Life Balance –

How Your Peers Do It Emma Grimley

18 years old | first year How have you found the transition from high school to university? How has your work-life balance changed? I have actually really enjoyed the transition. I like that university involves a lot more independent learning, and also has allowed me a lot more time for myself than I had in Year 12. I think my work - life balance has actually become more ‘balanced’- I have more fun and I am happier. What is your other degree and how do you find the combined workload? My other degree is Arts (Media). I actually don’t mind the combined workload as I get to dedicate some time to multiple disciplines. I think it means I don’t get bored as easily. I don’t feel that right now I do so much more work than a person doing one degree. What do you think is the most demanding aspect of being a law student? How do you deal with this? I think the demands on your time are big. I think probably as a less experienced first year you can get caught up in the tediousness of some of the law work and perhaps spend unnecessary time getting freaked out. What activities do you enjoy outside of university? How often do you do them? I play nighttime netball with a local club once a week. It’s enough exercise to make me feel a little better and I get to see some friends that I may not get to see otherwise. How do you handle the busier times in semester? Planning planning planning! I have found if I have a clear way of how I’m going to deal with everything, by writing a list it just makes me worry so much less. 32

How do you like to de-stress? Talking to close friends about what worries me helps me to realise that I often amplify my problems in my head, and not everything is as bad as it seems. What do you do to cope with a bad mark? After a natural moment of disappointment I think finding out exactly where I went wrong is the best cure. This may involve getting extra feedback at times. I may have made a mistake, but I will be sure as anything not to do it twice! To know exactly how I can improve for next time is a comfort to me.

Olivia Nunn

20 years old | second year What is your other degree and how do you find the combined workload?

What activities do you enjoy outside of university? How often do you do them?

My other degree is Social Sciences, majoring in Anthropology. Whilst the workload for my second degree is less intense than law, I find myself developing a mindset that the work for my second degree is less important than my law studies. This leads to disappointing marks in subjects where I have the potential to do well.

I enjoy exercise, cooking, reading and partying. I prioritize my hobbies, and make sure I make time for at least one or two of them every week, even in the busy periods. I find that when I give myself time to do what I enjoy, I am more productive when it comes to study.

What do you think is the most demanding aspect of being a law student? How do you deal with this?

Whilst it is against my nature to completely shut myself off from the world during busy study periods, I do try to cut down on social activities and work. I also like to change up my study space to keep me motivated; uni library, local library, home, café, park.

It’s very demanding on time. I think the typical personality type of a law student encompasses a desire to do well academically, to get an internship at a law firm, to hold down a casual job, to have a vibrant social life and to feel like they are contributing to some kind of social justice aspect of society. This desire to give 100% in every area of life is physically and mentally draining, and leaves more opportunity for disappointment than a lifestyle in which the focus is primarily on work and study, for example. How did you come about your group of friends at university? Are they an important part of your time at university? I don’t have one big group of friends at uni. My friendship group is made up of a few smaller cliques. I became friends with different groups of friends initially through First Year Law camp, and those friendships were affirmed through events such as Law Ball and Law Cruise. These friends are an important part of my time at university.

How do you handle the busier times in semester?

How do you like to de-stress? I de-stress by spending quality time with my family and boyfriend, by going to the gym, or by distracting myself with physical challenges such as City2Surf or the Tough Mudder obstacle course. These activities help me to switch off my brain and enjoy other aspects of life What do you do to cope with a bad mark? I call my mum. She is the best person to talk to when I need something put into perspective. I also tend to remind myself that all I really need is to pass. Sometimes I let myself get caught up in the law student mentality that your future happiness and success depends on a high GPA throughout university. If I come out of this with a law degree and my sanity, I’ll be pretty happy with that.

Matthew Wyndham

21 years old | third year What is your other degree and how do you find the combined workload? My second degree is a Bachelor of Commerce majoring in Finance. I don’t imagine the workload has been any worse than those doing single degrees, if anything it may have been a blessing doing the two. The fact that both my degrees require such different skill sets has meant the studying of one is actually a break from the other. What do you think is the most demanding aspect of being a law student? How do you deal with this? The most demanding aspect of being a law student is the workload. There are a lot of expectations placed upon law students to put in hours upon hours of readings. I deal with this through time management. Through organizing my days, weeks and semesters thoroughly, I am generally able to fit everything in. Since you’re half way through your degree, do you see yourself pursuing a career in law? If no, why? If yes, what do you envision you’ll do? The law was never something I envisioned myself pursing a career in, however as we get further through the degree it’s becoming more and more realistic. The decision about whether I will end up as a lawyer changes daily and so a definitive answer to that question wont be possible for a while. What activities do you enjoy outside of university? How often do you do them? Outside of uni I like to play as much sport as possible as it takes my mind off the stress of uni. I will play in various social teams up to 5 times a week. I also enjoy heading out with mates for a night out in the city and could do this 2-3 times a week as well. How do you handle the busier times in semester? As uni starts getting busier, I will start prioritizing what needs to be done first, and what requires the most time 34

and effort. Anything that is deemed less important will be left to the side until I have the time. How do you like to de-stress? In order to de-stress I will play sport or hang out with friends. Sport offers a great outlet for all of the stress and energy that has been stored up whilst studying. It also provides something else to focus on which takes your mind off everything else. What do you do to cope with a bad mark? Depending on how bad the mark is I may go for a run or to the gym. If the mark is really awful I turn to my mates who will always manage to put things in perspective for me so that a bad mark doesn’t bring me down too much.

Catherine Pittaway

25 years old | fourth year What is your other degree and how do you find the combined workload? My other degree is commerce with a major in economics. However, I’ve completed the requirements of my commerce degree so it doesn’t have much impact now. I wouldn’t say the workload was higher when both degrees were on foot, but it was difficult at times going between the two, as the conceptual frameworks and skills involved are largely unrelated and not really transferable. What do you think is the most demanding aspect of being a law student? How do you deal with this? Studying law is no easy task. The volume of material is high, concepts explored intellectually challenging and the pace is fast. Being a law student though is so much more than just trying to do well in the units. You also have to distinguish yourself from the pack through extracurricular activities and work experience, so as to ensure you are more attractive to firms during the graduate application process. What effect has clerkship applications/interviews had on your workload? How did you manage this? The clerkship process takes a lot of time, and effort, probably as much as any law unit. With individual cover letters and firm research, time management is key to ensure your do not suffer academically. The interview process is during semester and will usually result in more research and missing classes. So time management is again very important. My advice is start preparing in second year. Learn what the firms want, start gaining practical legal experience and get a grasp on the developments of the private legal sector as a whole. This will put you in a good place when it comes time to do the research and finalise individual cover letters. What activities do you enjoy outside of university? How often do you do them?

Top of the list is always catching up with friends and spending time with family. After that it’s a fairly standard mix of things like going to the movies, checking out theatre productions, eating out, entering the occasional fun run, leisure reading (biographies mainly) and travel. I can generally fit one or two of these activities in at least fortnightly. How do you handle the busier times in semester? The biggest and most important thing to do is be proactive during semester, I know this is not easy to do, but it significantly reduces the work during the busier times. The busy times will always be difficult, but the best way to survive these times is to be realistic about the workload and time constraints. Manage your time and work through realistic goals, giving yourself a bit of time either side in case of unforeseen issues, like the internet which is always more enticing during these times. How do you like to de-stress? For me the key to de-stressing is to do something that completely takes my mind away from whatever has been causing the stress. If there’s time this might be something like seeing a movie with a friend, going for a run, going to the gym, or reading a book. Just having down time can make a big difference to your mood. What do you do to cope with a bad mark? Getting a bad mark is never a pleasant experience, particularly in law where it’s not uncommon to see ‘distinction or higher average’ as hiring criteria. I find I cope best with a poor mark when I try to be pragmatic, rather than just wallowing in negative thoughts. I look at why I got the bad mark in the first place, what went wrong and how it can be avoided in the future. Either I will find I did not spend the required time on the task, or if unable to understand where I went wrong I will consult with the unit convenor to gain more feedback on my short falls.

Ryan Zahrai

26 years old | fifth year What is your other degree and how do you find the combined workload? I’m a grad-law student, so I don’t have to balance law with another degree, but it was definitely a challenge jumping straight into four law units the same year I got married and left the nest. Straight law was definitely challenging in my first year and really required me to refine my time-management skills. What do you think is the most demanding aspect of being a law student? How do you deal with this? Being part of a large pool of bright and talented students, many of who are seeking to excel and enhance their degree is perhaps a key element of why law school is so demanding. We law students can become quite obsessed about our performance. Put a heap of self-imposed over-achievers in one course and there’s a good bet that that course will be demanding by default.

How do you handle the busier times in semester?

Not everyone can have a GPA of 4.0 or a WAM of 85. Setting realistic but challenging goals worked well for me. Having found a genuine, close group of supportive friends has also been one of the best things for dealing with the demands of law school generally.

Just as important is blocking out time for yourself. I consciously set time aside for loved ones, sports and time alone. Sometimes I find that pumping music and dancing (yes, I dance by myself) is a great way to clear my head out in busy times and seems to provide that boost of positive energy I need to get back to that Remedies paper.

How are you preparing for life after university? In what ways do you think your work life balance will change? Getting weekends back to myself without being in the books is something to look forward to. Yet full time work can be quite consuming – and I know that I’ll need to consciously plan to break up the work week with social and sport engagements to tip the scales. I’ve come to appreciate the value of work/life balance just in my capacity as a paralegal. Working 70+ hour weeks isn’t something I’m willing to do for the long haul if it means I can’t spend quality time with quality people. This will affect where I choose to settle as a young lawyer. My wife has had to put up with my study patterns for 3 years, so she’ll be happy to know that there’ll be more opportunity for time to do the things we love. What activities do you enjoy outside of university? How often do you do them? 36

I love basketball but I don’t play it enough. When playing competitively, I’m not thinking about anything else except the game. I’ll try to get a game in once a week. Yoga, rock-climbing and squash are keen interests even though I’m not good at either of them! Volunteering with community organisations within schools and empowerment programs has also been a great way to learn from and inspire others. This semester I’ve been actively involved with a youth empowerment initiative called Midnight Basketball in Redfern. It’s been great to combine two things I love – basketball and social action – into one, especially in a time-poor semester.

In terms of staying on top, I find it really helps to map out my deadlines against a calendar. I mark my assessment deadlines and block out my workdays. I’m very visual so I use colours to prioritise and divide my assessment schedule. I also find it helps to bounce off others in similar situations to motivate each other.

How do you like to de-stress? Sport. Music. Friends. Beach. When I just need to refocus my energies, I often turn to meditation or time outdoors and to try to be conscious of my senses. If I can, I’ll spend a few hours at the beach listening to music I love or reading inspirational writings from poets or the world’s spiritual teachers. Good reggae and good friends works wonders. What do you do to cope with a bad mark? I’ll have my moment and vent about it to my wife or my sister. I can’t help but feel like I’ve let myself down a bit, but won’t dwell on it for the sake of it. “It is what it is” is what my dad likes to say. The best thing to do is to move on and take it as a learning experience.

Stop

the Stigma

“M

ental health disorders aren’t real”. “People who have them are crazy and dangerous”. “They could easily get over them and be normal if they tried”. Misconceptions, such as these, about mental health conditions are plentiful and display a clear lack of public understanding. They help shape a damaging stigma that isolates those suffering and can prevent them from seeking help. Theses misconceptions also inhibit early detection and prevent awareness of the real issues surrounding mental health. In actuality, mental illnesses are serious conditions, no different or less debilitating than physical illnesses like heart disease, diabetes and cancer. People with them are not weak or characteristically flawed and are no more dangerous or violent than the rest of the population. Mental health problems cannot simply be willed away or overcome. They require treatment and, at times, supervision from professionals and should not go on ignored. Yet, one of the biggest challenges for sufferers of mental health problems is confronting this stigma and related negative attitudes. The Australian

National Mental Health Consumer and Care Forum reports that the current negative stigma attached to many mental health issues causes grave emotional damage to sufferers, carers and their families. Furthermore, this stigma leaves sufferers embarrassed and ashamed to admit and accept their problems. It also makes sufferers potential targets for discrimination, which only compounds the problem. Many believe having a mental health problem will deny them full and equal social standing with non-sufferers. For example, the fear of possibly jeopardizing a career opportunity can delay someone seeking help. This is particularly likely in the legal profession, which is both competitive and highly sought after. The Wesley Mission Report from 2010 estimates that over 1.6 million mentally ill people in New South Wales choose to suffer in silence because of this stigma. To improve this, the many misconceptions about mental health need to be dispelled. By educating others, talking openly about mental problems, treating mental health like physical health and offering sufferers understanding and support, we can reduce the stigma and ensure those with mental problems recover and enjoy an equal quality of life.

PART V You’re Not Alone

ON CAMPUS Counselling Service Level 2 C8A, Lincoln Building (02) 9850 7497 (02) 9850 7498 campuswellbeing@mq.edu.au Rod Power Psychology Clinic (02) 9850 8000 Centre for Emotional Health (02) 9850 4084

NATIONAL Alcohol and Drug Information Services (ADIS) Confidential 24-hour help and referral service (02) 9361 8000 Anxiety Online Information and treatments for anxiety www.anxietyonline.org.au/ beyondblue Information and help for depression and anxiety 1300 22 4636 info@beyondblue.org.au www.beyondblue.org.au Black Dog Institute Information on depression, bipolar and mood disorders www.blackdoginstitue.org.au Blue Pages Depression information http://bluepages.anu.edu.au/ home/ Carers Australia Family carer support and counselling www.carersaustralia.com.au/ Child and Youth Health Information for young people 1300 13 17 19 www.cyh.com DepNet Information and advice on depression http://en.depnet.org/ Head Room Mental health and wellbeing services for young people www.headroom.net.au headspace Mental health services and support for young people info@headspace.org.au www.headspace.org.au/

Need to talk? HELP

Kids Helpline Free 24-hour counselling service 1800 55 1800 www.kidshelp.com.au Lifeline 24-hour crisis line and suicide prevention 13 11 14 www.lifeline.org.au

MensLine Australia Help for men with family and relationship concerns 1300 78 99 78 www.mensline.org.au Mental Health First Aid Mental health first aid courses and resources www.mhfa.com.au Mental Health Line (NSW) Telephone support for mental health issues 1800 011 511 Multicultural Mental Health Australia Information and support for people from culturally and linguistically diverse backgrounds 1300 136 289 info@mhima.org.au www.mhima.org.au/ National LGBT Health Alliance Information and support for lesbian, gay, bisexual, transgender and other sexuality, sex and gender diverse people (02) 8568 1120 info@lgbtihealth.org.au www.lgbthealth.org.au/ ReachOut.com Information on mental health, alcohol, relationships etc. http://au.reachout.com Reconnexion Information and counselling for panic, anxiety and depression 1300 273 266 info@reconnexion.org.au www.reconnexion.org.au/

DIRECTORY Somazone Information on mental health, drugs, sexual health, body image and relationships www.somazone.com.au/ Suicide Line Free 24-hour counselling for people at risk of suicide 1300 651 251 www.suicideline.org.au Suicide Call Back Service Free 24-hour counselling for people at risk of suicide 1300 659 467 www.suicidecallbackservice.org.au/ Thinkwell Help and tips with managing time, achieving goals, reducing stress http://ithinkwell.com.au/ Transcultural Mental Health Centre Culturally appropriate short term counselling (02) 9840 3800 VirtualClinic Treatment programs for anxiety and depression www.virtualclinic.org.au

FOR LEGAL PRACTITIONERS BarCare Counselling service to assist members of the Bar with stress, depression, drug or alcohol dependency etc. (02) 9331 3872 www.barcare.org/

Relationships Australia 1300 364 277 www.relationships.org.au

Lawyers Assistance Program (LAP) Free counselling service for solicitors suffering from stress, depression or other personal difficulties 1800 777 662 info@lap.com.au www.lap.com.au/

Salvo Care Line (02) 8736 3297 [Sydney] 1300 36 36 22 [Regional NSW] http://salvos.org.au/salvocareline/

LawCare Counselling service for solicitors and their family 0416 200 788

SANE Australia Helpline Mental health information 1800 18 SANE (7263) helpline@sane.org www.sane.org/helpline/

Tristan Jepson Memorial Foundation Distress, disability, depression and anxiety (02) 9746 7551 www.tjmf.org.au 39

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