BROKEN NEWS

Ngawahine Thompson (she/her)

Whether you’re in your first year of university or your last, the first semester of the year can be a huge adjustment. After a relaxing or exciting summer, it can be challenging to settle into uni life. Setting realistic expectations for yourself, not comparing yourself to others, and opening up to self-care are great ways to improve your well-being.

A lot of people start the year off strong and realise they expected too much of themselves. It’s tempting to fill in your spare time with study dates, club events and catching up with mates. Having so much on the go at once can become draining, and it’s important to remember that you don’t have to be busy all the time. By setting realistic expectations of your time and energy, you can prepare yourself accordingly. Skip that lunch date with your friends to finish an assessment that frees you up for the weekend. Take an hour out of your day to refresh your mind and take a break from reviewing your weekly notes. Don’t stretch yourself too thin across the many aspects of uni life. You are only one person, and it’s okay to set boundaries around what’s realistic for you.

I know it sounds cliched, but don’t compare yourself to others. It’s easy to get caught up in what everyone else is doing and feel like you need to be doing the same. First of all, we generally see the best snippets of other people’s lives and not the truth behind that perfectly crafted Instagram story. Was it a productive study session? Or was it just a beautifully arranged photo of study essentials? Secondly, we are all unique individuals. Do you have a friend who is always making plans that you can’t find the energy to go to? They could be an extrovert who doesn’t understand that you might need alone time to recharge your social battery. Focus on yourself and remember that we don’t all have the same desires, and that is A-okay.

Self-care is something that many of us neglect to schedule into our routines. Allow yourself the time to relax, recharge and clear your mind every now and then. This could be a trip to the movies that forces you to put your devices away or a quiet stroll through Ilam Gardens. Consider taking up a new hobby like yoga, pottery making or boxing. Even a fresh haircut or new pair of jeans can be a reward to yourself after a long week. Self-care looks different to everyone and doesn’t need to cost anything. The importance of self-care lies within the way you feel afterwards. Use it as a chance to de-stress and jump back into uni life with a clear mind.

Student life can be hectic, and it’s crucial for your well-being to take a step back and breath. If you take away anything from this article, make it this; set your boundaries, focus on yourself and treat yourself. Ka kite anō, e hoa mā.

@cdhbyac

Comedian Ray O’Leary is making a name for himself in the Land of the Long White Cloud. Winning various awards in his fledgeling career, Ray has regular slots on some primetime Kiwi television shows and is well established in the comedy circuit. Liam Stretch got to know him.

For those comfortably beneath a rock and have no idea who you are, fill us in – who is Ray O’Leary?

I’m a stand-up comedian that you may recognise from my appearances as a panellist on 7 Days, a contestant on Have You Been Paying Attention? or as a weak swimmer on Piha Rescue.

Describe your comedy style?

Succinct.

You love a suit; would you say that it is a comedic device?

I don’t know if it makes me funnier, but I don’t think it fits me very well, and it makes me look like an accountant who’s wandered on stage by accident.

Someone told me you are vegan; is this true? If so, why? Does it make for good jokes?

I went vegan due to the utilitarian arguments made by Peter Singer in his 1975 seminal philosophical text Animal Liberation where he successfully argues that there is no principled reason to ignore the suffering of animals just because they’re animals and therefore we cannot eat them. Going vegan is also one of the single best things an individual can do to help prevent climate change. So, in conclusion, yes, it does make good jokes. What’s your favourite plant-based joke?

“I met this woman today who said she recognised me from a vegan group, but I’d never met herbivore.”

Your awards seem to be piling up. How does being a 2020 Billy T James Award Nominee compare to winning Best Comedy Show at Hamilton Fringe Awards?

A nomination for the prestigious Billy T award is nice, but the Hamilton Fringe award is taken very seriously there. I was given the keys to the city, got to invent a new Duck Island flavour, and they named their burnout competition after me.

Who is your comic icon?

Who is my comedy icon? My favourite comedians are Stewart Lee and Norm Macdonald.

Comedy can have a tendency to be selfdeprecating; how to you stay on top of your mental health when on a circuit?

I think putting your problems into perspective is very helpful. I live in a developed, peaceful country, and I am very lucky to be here. Also, the Absurdism of Albert Camus is helpful and realising everything is ridiculous is helpful. We’re all just Sisyphus rolling boulders up a hill. How would you rate NZ comedy internationally?

I think NZ comedy is very strong, and we punch well above our weight internationally, given the size of our country. There’s Flight of the Conchords doing three nights at the O2, Urzila Carlson has a Netflix special, Rhys Darby is starring in an HBO series, Rose Matafeo has won the most prestigious award for live comedy, and I did a gig in Palmerston North. All huge achievements.

What’s coming up for you?

I’m performing my solo show Ray Against The Machine at Little Andromeda from Fri 23- Sat 24 April. Most tickets have gone, but if you get in quick, you can still get a spot.

Your comedy has been described as deadpan, but my question for you is, have you ever seen an alive pan?

I see you have misinterpreted the term “deadpan” for humorous effect.

No comment.

Hotdogs or legs?

I am vegan. I can eat neither.

By Lily Mirfin (she/her)

Nutrition and the effect it can have on our overall physical health is well-known. If we eat poorly, then we don’t feel our best and typically don’t look our best either. But the connection between what we consume and our mental health isn’t really discussed. Discussing our mental health is not anywhere normal as it should be – because of this, we usually don’t know what to do if we ever feel ourselves falling into being in a bad place mentally. Drinking alcohol, eating poorly, and not looking after ourselves is bound to negatively affect our mental health. When you’re a busy student, you typically can’t be bothered cooking. So, you end up reaching for the most convenient option. Either two-minute noodles, a processed pasta dish or maybe if you’re splashing out, you’ll go for a Domino’s pizza.

We have an expert in the field of nutrition and mental health impacts here at UC, Professor Julia Rucklidge. Julia gave a TEDxChristchurch talk in 2014 on this subject, and I highly recommend you give this a watch. Julia points out that some of the main issues that humans experience whilst starving are largely psychological. Like increased anxiety, irritability, and even self-harm. So, if not eating causes psychological symptoms, then eating food laden with artificial additives must affect us. Now I know students aren’t the only people who eat poorly, but we seem to do some damage in the three-to-five years we spend studying. If you’re sick of feeling run down and tired, maybe try and shake things up and improve your diet. It’s one of the easiest and safest things you can do to try and improve your mental health. Always, always consult a healthcare professional before making any diet or lifestyle changes or if you’re struggling with your mental health.

These are some of the easiest changes for students to make in order to eat healthier: Do an actual grocery shop. Don’t just pop in when you need more milk or Mi Goreng. Make a list and stick with it to make sure you have full meals.

Work more whole grains into your diet. Avoid the white bread and rice. Swap it for brown rice, quinoa or a wholegrain couscous. Try and find an affordable brown bread or just check what’s in the food you’re eating.

Meal prep. There are plenty of recipes available online that keep well in the fridge. Having some fast meals on hand will make all the difference in a busy week.

Go to smaller independent shops for fruits and vegetables. These are often cheaper than supermarket prices for fruits and vegetables. The stock is often more limited as they typically sell only what’s in season as opposed to what has been imported.

A good general rule is to simply read the label on any prepackaged food item. If you don’t know what something is on the label, then eating it is probably best to avoid it. Nutrition is not a one size fits all model. We all have different bodies that behave in very different ways. Because of this, before making any major changes to your diet and lifestyle, it is important that you consult a medical professional.

We’re all human. We are going to eat takeaways every now and then, and most of us will have a drink occasionally. Just try not to overdo it. Taking care of yourself includes not being too hard on yourself. What we consume matters, and a lot of us don’t realise this. Always reach out if you need help; please reach out to a medical professional. Don’t make any drastic changes without doing this first, or you may end up doing more harm than good.

Liam Stretch (he/him)

Trigger warning. This article discusses confronting themes which may include sexual harassment, mental health, and suicide. This time last year, our newsfeeds were flooded with the hashtags #ChallengeAccepted #24hours in an attempt to make us take action on mental health. I saw everything from a few push-ups through to drinking a raw egg, a shot of spirits, a spoon of sugar, and a beer scull.

Tagged users were told they had 24 hours to complete the challenge, or they would have to donate $200 to men’s mental health. Others encouraged men to merely copy and paste a statement telling them to build each other up rather than tearing them down.

Don’t even get me started on why drinking to combat poor mental health is an issue. I appreciate the sentiment of some of the Facebook movement, but I have serious doubts about its effectiveness.

I already had my own feelings about these when they were posted in 2020 and was fully prepared for them to spring back up this year. But, to my surprise, there was nothing but tumbleweeds in the digital desert.

Though it was probably a big initial step for some men, it quickly became more of a fad than an impactful action – which actually didn’t result in anyone talking about their feelings. I went to an all-boys school, and we definitely never talked about mental health, nor were we taught about it. The counsellor was an embarrassment to go chat to. I remember once having to confide in the counsellor about some bouts of anxiety I was experiencing, and I quickly had to joke with my friends in order to cover up that I might not be feeling too hot.

This is a situation primarily developed because of the old New Zealand male identity of ‘she’ll be right’. I recall the many times I was in a scenario with my friends and their fathers or another older male, and they said this classic zinger: “have a cup of concrete and harden the fuck up”. I often didn’t know how to respond to this as it was not a statement my father would ever say, as he is not a man who subscribes to that way of thinking. Even though this was usually in response to a scraped knee or not getting to play with the toy I wanted, it set a precedent for any show of emotion being a step a ‘man’ shouldn’t take. I have seen many of my peers deeply impacted by this standard of expression.

This continued for many through their teens, and till now, in adulthood.

Picture this; you’ve been at a small drinks with ‘the boys’, you’ve finished your box and are onto the heavy stuff. Suddenly, one of your friends starts to talk about their feelings, and it turns out they have a tonne of shit going on. You wake up the following morning, a little worse for wear, and can barely recall the conversations you had the previous evening. You know your mate told you some intense stuff, but you can’t remember – the conversation is never readdressed, until maybe when you get drunk again.

This is a scenario I’ve witnessed, been part of, and had to work through countless times.

It angered me for a wee while until I contextualised it. I realised how the very way young Kiwi men grow up shapes the way they express themselves.

We know how quickly things can get lost in the abyss of social media, and this is no different – a couple of posts about the issue is not necessarily building a conversation. I implore you to reach out to your mates and think more in-depth about what mental health means – it can be as simple as the way you interact with peers. Do not bully your friend for going bald, do not pick on the gay kid; build your friend up who has boring work stories, is going through a breakup, or seems quiet.

I found in my own personal experience that if you really want to help a male friend, you have to make yourself vulnerable before them. No, there is nothing gay about this; as a gay man, I can assure you so. By showing that you’re capable of breaking down your own barriers means they are capable of breaking down theirs. Do not judge whatever they tell you; New Zealand males are conditioned to judge. It’s a defence mechanism. I was nearly 20 before I let my guard down and booked in with a therapist. This helped me not only to combat my own demons but be in a position where I was equipped to talk to other people about their issues and maybe direct them towards help. So, I guess what I’m saying in this ramble is talk. No matter who that is, talk. I bottled up some emotions for years, only to have them lifted from my shoulders after one simple conversation, a conversation that I haven’t halted.

I’ve collated some resources for you below; there are some folks in Aotearoa doing some really important work.

If you’re feeling vulnerable at present, or know someone who is, we are lucky to have many people working really hard in Aotearoa and really good services available:

- 1737.org.nz – a free text and call service, offering support if you’re in need of a chat.

- mentalhealth.org.nz – Mental Health Foundation. This website has direct contact lines for regional crisis centres and other specialised support services.

- clearhead.org.nz – an app and website that develops personalised mental health support

- alcoholdrughelp.org.nz – services to support those – or those you know – who are struggling with problems related to alcohol and drugs.

- changingminds.org.nz – a not for profit run by those who have personal experience with recovery from mental health.

- healthnavigator.org.nz/healthy-living/m/mens-health - specific tips and conversations about men’s health issues.

- nz.movember.com – The official Movember website. It has a plethora of resources and accounts, and information on how to get involved.

By Lily Mirfin (she/her)

Trigger warning. This article discusses confronting themes which may include sexual harassment, mental health, and suicide.

When I first started at UC, I didn’t even consider that sexual harassment might become part of my study experience. But the statistics prove that for many students, it’s sadly the way their time at university goes. The recent findings of a study into sexual harassment amongst New Zealand students show that almost one in three will be sexually harassed or assaulted during their time at university. There needs to be more done for incoming students in terms of education around this subject. But given how alcohol fueled the university experience is, one of the most effective ways to improve your safety and the safety of your friends is to simply take care of each other.

This isn’t a problem for any one gender. This is a collective issue. We can’t simply re-educate or identify everyone who could sexually harass someone. Keeping each other safe by following a few simple steps is the simplest way to move forward. Try and make sure one of you is sober, or at least semi-sober than the rest of you. Keep track of everyone. I know running away for a solo adventure can seem fun and all when you’re drunk. But it’s a very dangerous situation to get yourself into. Be aware of where the help points are around campus. These are large power pole-like spots where you can contact UC security in a well-lit spot.

Reporting sexual harassment and assault at universities in Aotearoa has been a short falling for a very long time. There have been improvements made since, reporting sexual harassment can be done formally or informally by any students or staff members. This is the most comprehensive website created by UC on the subject:

www.canterbury.ac.nz/support/health/sexual-harassment-andsexual-assault/ This website includes how reporting can be done and gives sources on keeping yourself safe. This website is a necessary read for all new and returning students.

This topic wasn’t even discussed when I was looking at what university to attend. I didn’t even have an understanding of how prevalent sexual assault and harassment is at universities. It was a bit of a shock to find out how permeated it is into our tertiary culture. But we can change this. Collectively, if we all keep an eye on each other and call out any behaviour, we see in an attempt to lower the number of students that are harassed. A recent study has found that out of the students sexually harassed or assaulted at New Zealand universities, one third tell no one and a further third told only one person. I urge you to please; please report anything that happens. It’s one of the few things you can do to stop this occurring again. It’s not my goal to scare anyone off never going out after dark again. But please look after yourselves and make sure those around you are feeling safe.

Keeping yourself and others safe is of immense importance. You want to keep the parties going and keep having fun. Don’t let sexual harassment and assault make this impossible.

Do well - being apps app - tually work?

With the rise and popularity of well-being technology, the average person is now supposedly just a screen or device away from achieving peace of mind. But can technology successfully deliver well-being? Ella Somers investigates three popular well-being apps and puts her stress levels and sleeping issues to the test.

A few weeks into the uni semester and the shiny façade of a new academic year has started to crack and fade. To combat the rising stress levels and the swift death of a normal sleep schedule, I picked three well-being apps with millions of downloads under their belts to see if they could help my well-being woes.

Having investigated two of the most popular meditation and well-being apps out there, I wanted to try something different. After finding the closest thing to pure joy through Headspace’s sleep casts, I wanted to find something similar that would give me the eardrum version of a sedative while not breaking my bank account.

Enter Relax Melodies, an app that has literally every nice sound you can think of from white noise, rain, autumn leaves, coffeeshop, thunder and more. The app also offers music, meditation, and bedtime stories, but I mainly stuck like glue to their sleep sounds which made me feel like my brain had been sedated every time I popped one on.

Relax Melodies has had over 50 million downloads, and whatever magic they did to make this app work so well obviously worked because my sleep has been so much better since I started using it. I’ve been able to access most of the content they offer for free, which has been delightful, and I don’t see the need to upgrade to premium. If you do want to splash out, it’s $9.30 per month or $111.64 per year (which is a bit on the spenny side). If I had started using Calm before I started using Headspace, I would’ve liked it more. With over 60 million downloads, I’m not entirely sure why this app missed the boat with me, but it did. The app interface is irritating and plays annoyingly loud music every time you open the app, which is something I passionately believe should be banned. Calm makes Headspace look like the free content lottery, with very little being available for free as most of the content is behind their premium.

This would make you think that Calm’s premium content would be top-notch, but even though they offer a wide variety of meditations, music soundscapes, and sleep stories, I struggled to find anything that was really enjoyable. Calm’s soundscapes were not my favourite either, although to be fair, it would be very difficult to beat Headspace in this department. You can get a free seven-day trial of premium which you could try if you’re interested, but at $97.68 per year, it’s a big no from me, regardless of if you’ve got the moolah on you or not. It’s hard to stick a toe in the well-being app universe without Headspace being thrown at you from all angles. It’s had over 65 million downloads, Vogue loves it, and it even has its own Netflix series. With a large selection of guided meditations for well-being, focus, exercise, I thought there was a good variety of engaging meditations – but they didn’t do a lot to budge the stress levels. Headspace gets the thumbs up from me because of their sleepcasts which are some of the best audio content my eardrums have ever experienced. The excellent narrators' dulcet tones would make my brain feel like butter within five minutes, and my sleep did become more restful.

As with most good things, a price tag is attached, and most of Headspace’s good stuff is behind a subscription - although you do get a free 14-day free trial which I recommend you make the most of! Headspace is $18.99 per month or $139.99 per year, which – addictive sleepcasts or not – is not very affordable for students, including myself. But make the most of the free trial, and if you do have the cash, why not give your mind a shot of buttery well-being goodness?

TOMMY

Flat Famous KAVEH LILITH EVAN

JAYDEN