WELLBEING UNSW LAW SOCIETY
2020 EDITION
GUIDE
ACKNOWLEDGEMENTS PUBLICATIONS DESIGN
Danny Ng, Samuel Choi & Rafia Islam
PRESIDENTS Sophie Berton & Justin Song
VICE PRESIDENT (EDUCATION) Rafia Islam
STUDENT WELLBEING DIRECTORS Anvi Kohli & Bonnie Wang
STUDENT CONTRIBUTORS Alex Krikorian Javvad Jaffrey Ada Long Nathan Cheng Camille Culala Venessa Zou Charbel Hatem Vivian Fang Chelsea Manansala Zoe Shim Hayden Clift
EXTERNAL CONTRIBUTORS Aditi Kalra, Lifeline Liesl Homes, headspace Sina Aghamofid
FIRM CONTRIBUTORS Clinton Bonomelli, Clifford Chance Madeleine Clift, Bird&Bird
THANK YOU TO OUR SPONSORS
This Student Club publication is proudly supported by Arc. UNSW Law Society Inc 2020 DISCLAIMER The articles and opinions expressed in this publication are not Necessarily those of the UNSW Law Society Inc., the editors, or those of the UNSW Faculty of Law. Although the editors and authors have taken every care in preparing and writing the guide, they expressly disclaim and accept no liability for any errors, omissions, misuse or misunderstandings on the part of any person who uses or relies upon it. The editors, authors and the UNSW Law Society Inc. accept no responsibility for any damage, injury or loss occasioned to any person or entity, whether law student or otherwise, as a result of a person relying wholly or in part on any material included, omitted or implied in this publication.
2
CONTENTS Introduction to Sponsor firms Presidents' Welcome Vice President's Welcome Message from the Wellbeing Directors
MENTAL HEALTH & THE LEGAL PROFESSION
Overview of mental health issues among lawyers
WELLBEING IN THE WORKPLACE
A graduate's perspective on wellbeing Building resilience: transitioning from graduate to lawyer
STAYING WELL IN LAW SCHOOL
Wellbeing as an investment Strategies to invest in our wellbeing Solutions to burning out Maintaining a healthy diet Getting active The importance of socialising and forming a support network Mindfulness Resilience Keeping things in perspective & dealing with disappointment
MENTAL HEALTH Signs of suicide Coping strategies for poor mental health Helping a friend
SUPPORT
Breaking down barriers: Seeking help for mental health issues Support at UNSW Online support
3
4 5 6 7 9 11 12 14 15 16 17 18 19 20 22 24
27 28 30 32 33 34
SPONSOR FIRMS BIRD&BIRD
Bird & Bird is a leading international technology focused commercial law firm with a global focus on corporate social responsibility initiatives. Our ongoing efforts in the CSR space focus in these areas: Diversity & Inclusion; Mental health and well-being, Sustainability & the Environment, Fundraising & Volunteering and of course Pro bono. Our commitment to CSR has recently been affirmed by winning the '2019 Employer of Choice Awards' by Australasian Law Awards. A few key notable successes in the last 12 months for our firm include: Registering for the Equitable Briefing Charter; Signed up to the NSW Charter for the advancement of Women in Law; Rolled out a global mentoring programme for all Bird & Bird employees; Introduced a new parental leave coaching and digital support platform; Reviewed parental leave policy and increased parental leave period for all eligible parents; Introduced an online volunteering/pro bono platform for all Bird & Bird employees with firm supported volunteering hours; Created a new environmental committee to drive green/clean and sustainable initiatives; Raising awareness and providing support for LGBTIQ+ community with education articles, presentations and celebrations; Education and celebration sessions highlighting multicultural events and celebrations; Focus on wellbeing and mental health initiatives supported by our EAP provider – highlighting key dates like RU OK? Day and mental health week, women's health week and men's health Movember Reviewed and updated key policies with inclusive language; and Provide Working with respect raining for all employees and Unconscious Bias training for all Partners and Managers. We are committed to ensuring that, as a Firm, we are continuing to improve our CSR framework and seek contribution from all team members who thoroughly embrace the opportunity to contribute to all of our committees and initiatives.
CLIFFORD CHANCE
As a responsible business, we support our people in developing resilience and managing their wellbeing. We believe these are fundamental blocks in building a sustainable business and providing excellent service to our clients.We are committed to attracting, developing and retaining the best team to deliver the very highest level of service. As part of this commitment, we invest in our people's wellbeing so that they can perform at their full potential. This means caring for their physical and mental health.Caring for mental health is extremely important to our firm and we are committed to continually improving our workplace to better support all our people. One way in which we are doing this is through our global Employee Assistance Programme, which provides individual support from trained counsellors as well as fast access to a range of services, including life management advice. We also encourage staff to reflect, refocus and build resilience through subscriptions to apps and other digital wellbeing platforms as well as providing development programs focusing on mental health. Promoting a healthy lifestyle is another focus point for us. We support our people in making healthier choices and encourage them to view exercise as social activity. Throughout the year, staff in our Australian offices are invited to take part in fun runs and other team sports, and are also provided with opportunities to connect through a variety of social activities and events. Physical distancing has not slowed us down this year, with virtual activities such as quiz nights, bingo and global 'step' challenges continuing to bring our team together.
4
PRESIDENTS' WELCOME Hi Everyone, We sincerely hope you are well during these tough times. The UNSW Law Society prides itself on providing our students with a plethora of wellbeing initiatives so that they can develop and grow both at university and in their private lifestyle. In light of the surrounding circumstances, the UNSW Law Society recognises the importance of ensuring that our members are adequately equipped with not only a healthy mindset, but also various support networks. As such, we are extremely pleased to present to you the 2020 Wellbeing Guide! As part of the UNSW Law Society’s continuing efforts to support the wellbeing of students at This Guide is a compilation of useful information our Law School, we are proud of the release of that we hope students can rely upon to aid them this publication, and we hope to de-stigmatise mental illness and allow students to have an through this stressful period. The Guide firstly open communication, building a community comprises of testimonials of our students where we can help each other look after our explaining what their own experience in Law School, as well as tips on how you can look after wellbeing. your physical and mental wellbeing throughout As a final note, we would like to thank university. everyone that made this publication possible, More importantly, by recognising the prevalence especially Rafia Islam (Vice-President of Education), Anvi Kohli and Bonnie Wang of mental health disorders in the legal (Wellbeing Directors), Danny Ng and Samuel profession, this Guide provides resources and touchpoints that our students can reach out to Choi (Education Publications Director). whenever they need. We strongly encourage students to engage with this Guide and use it as a starting point to focus on their own mental health and adopt good wellbeing practices early on their degree and career.
Justin song & Sophie Berton Co-Presidents
5
VICE PRESIDENT'S WELCOME
Welcome to the 2020 Wellbeing Guide!
It is such a pleasure to be able to launch this year’s Guide and share its content with you all. Maintaining good mental health and wellbeing has never been more important, especially given the current state of the world. We constantly hear about how there are high rates of stress, anxiety and depression amongst individuals in the legal profession. Questions that come to mind when I hear this are how do we change this? Where do we start? The starting point to addressing mental health and wellbeing begins with raising awareness and being informed about the resources and strategies that are available. Whether this be to support ourselves or provide support to our friends and family. This itself, is the core purpose of the Wellbeing Guide.
Lastly, I would like to say an enormous thank you to firms Bird&Bird and Clifford Chance, who have graciously sponsored the Wellbeing Guide this year. Madeleine Clift from Bird&Bird and Clinton Bonomelli from Clifford Chance have both written wonderful articles, seeking to give students greater insight and advice into wellbeing practices in the workplace.
want to give my utmost appreciation to the hard work of all those involved in bringing together this Guide. Thank you to our student contributors, who took the time to write their own advice pieces to share with other law students. We are so grateful for the efforts of our external contributors Aditi Kalra from Lifeline, Liesl Homes from headspace and Sina Aghamofid who has worked across mental health support services as a national ambassador.
As a parting message, I wanted to remind you all that as law students, we are the changemakers of the future. Therefore, it is up to us to step forward and help break down the stigmas that surround mental health.
Rafia islam
Vice President (Education)
6
MESSAGE FROM THE WELLBEING DIRECTORS
We are honoured to present this guide which we hope will help promote the importance of student wellbeing, both physical and mental, to our peers and wider community. Mental health issues do not discriminate and are felt by people from all walks and stages of life. Mental health issues are particular pertinent to members of the legal profession, who are overrepresented when it comes to mental health statistics.
Please remind yourselves, particularly this year, that your marks and successes with clerkships or grad roles do not define you. Many people are in the same boat as you and though you are a law student, that is only a small part of your identity. You are much more than your academic achievements. Our role is to provide you with resources and strategies that aid you in navigating any experiences you may have with mental and physical wellbeing issues.
This does not mean that all law students will experience mental health issues, but it does mean that we should be better informed about how we can support ourselves and others, and where to get help when needed.
We hope that this guide helps you as you travel through law school and beyond, and we offer sincere thanks to everyone who has made time to contribute to this publication.
We also hope that you remember that if you are experiencing mental health issues, you are not alone. Law school can be incredibly challenging. Imposter syndrome and heavy workloads are taxing and can put a toll on us.
Bonnie Wang & Anvi kohli Student Wellbeing Directors
7
MENTAL HEALTH & THE LEGAL PROFESSION
The legal profession faces a different level of psychological stresses in comparison to others. Thus, it is clear that a need to prioritise an individuals wellbeing is crucial to being successful both in practice as well as in law school.
% of Judicial officers had intrusive thoughts about work
% of Judicial officers had trouble sleeping
% of Judicial officers have indicated some level of psychological distress
The pressures that are placed onto law students are extremely taxing. This stems from a combination of the amount of work demanded, the drive to succeed both professionally and academically, as well as the requirements to balance passions and other hobbies. Throughout your law school journey, there can be many areas where mental stresses can build up including clerkships, disappointing marks and rejected applications. In this environment, it is very easy to lose focus on our own wellbeing. By taking a step back, we are able to recognise our own priorities. This is fundamental to establishing good health as it trickles down to improving our own performance in all aspects of our lives. Source:https://www.lawyersweekly.com.au/wig-chamber/25621mental-health-a-concern-in-new-judicial-study
9
WELLBEING IN THE WORKPLACE
A GRADUATE'S PERSPECTIVE ON WELLBEING What does wellbeing mean to you? Wellbeing means giving my mind enough time to breathe and take a break by maintaining a healthy balance in my everyday life (which is easier said than done).
How has COVID-19 changed the way you look after your mental health and wellbeing? COVID-19 has reminded me how important my every day interactions with other people are. I never considered myself an extrovert but I have definitely felt the impact of suddenly not being able to see the people I work with and seeing my friends outside of work. I have placed a lot more importance in making sure I keep in touch with people.
How does stress affect you and how do you manage this? I start to feel really overwhelmed when I'm stressed. When I start to feel like this, I step away from work (occupational or educational) to regroup. I take a deep breath, make myself tea or coffee and work through what I have to get done and in what order. By the time I've gotten back to my desk, I feel infinitely better!
What strategies do you use to stay motivated while working and/or studying remotely? Regular breaks, set achievable goals, gardening and coffee!
What are your solutions to avoid burning out? When working/studying from home it is difficult to "turn off". The temptation to check your emails or update your assignment can be really strong without the clear delineation between the office/uni and home. As much as possible I try to set clear stop times for work and study, while it's not always possible to put down your work at a set time it's important to keep the line between work/uni and home as clear as if you were still commuting in every day.
BY MADELEINE CLIFT, 2019-20 SUMMER CLERK 11
BUILDING RESILIENCE: TRANSITIONING FROM GRADUATE TO LAWYER BY CLINTON BONOMELLI, ASSOCIATE I have a few quick tips and tricks for maintaining wellbeing in adjusting out of a graduate role and into the role of fully fledged lawyer!* (Subject to the practicing restrictions of your relevant jurisdiction).
'Control the controllables' and ownership It is important to immerse yourself in the role by taking ownership of key deliverables. Lawyers are constantly battling with maintaining control; whether that be what happens with incoming work from seniors, clients or counterparties (people just do stuff!). I would say, focus on what you can control and be the master of your domain, control the controllables and let the other stuff happen. A large part of this involves being organised, knowing when to elevate issues, ask for help and delegate workflow.
Connected, involved together Being social, visible, out and about and connected is important at the beginning of your career. This connection and involvement could come in numerous combinations/packages whether that be through attending conferences, maintaining specific hobbies and personal goals. Get involved with pro bono initiatives, contribute to ideas and knowledge at your firm, seek out and attend special purpose conferences and drive firm initiatives. Being an agent for change brings a lot of satisfaction, both personally and collectively. It only takes a few crucial fearless individuals to shape an entire culture. Be visible, social and vocal.
Aesthetics Buy a few plants, experience art, fashion and music. In a world of suits, a lot of wellbeing can be derived from understanding and cultivating your tastes, creativity and aesthetic flair.
Destressing Drink heaps and heaps of water, get out of the office at least once per day and exercise. It is key to develop good routines and avoid slipping into bad ones (the edgy coffee-alcohol cycle). I tend to destress by breaking up time, allocating myself rewards when I reach thresholds, having things to look forward to and planning ahead. Please remember to take leave as well.
Perspective A wise person recently prophesised "Don't doubt ur vibe because it's true". There is a lot of truth in these words. It is important to maintain life perspective and keep aware of the possibilities out there. At the risk of sounding like a LinkedIn boomer with a sentence for their 'job title': try not to think of a career as a singular 60-year mortgage because there are many segments and forms a career may take!
12
STAYING WELL IN LAW SCHOOL
WELLBEING AS AN INVESTMENT BY SINA AGHAMOFID The greatest investment you can make is in your mental health and wellbeing. Like any investment, investing in your wellbeing requires prep work, commitment and - most importantly - patience. The conscious effort of looking after yourself doesn’t just change your present; it provides a powerful impact on your entire future. The potential returns of this kind of investment aren’t limited to just money, but becoming more confident, opening up opportunities and living a happier life. It can help you become motivated and less distracted, significantly improving your productivity. Someone who has invested in their mental health and wellbeing has a greater potential to live their lives in a positive and meaningful way and to cope with life’s changes and challenges. Just like financial investments, there isn’t a ‘one way’ to invest in your mental health and wellbeing. For some people it’s doing the things they enjoy - whether that be gaming, reading a book or going for a run - for others, it’s about giving yourself the time to rejuvenate and grow.
14
STRATEGIES TO INVEST IN YOUR WELLBEING Here are two strategies/ways to invest in your mental health and wellbeing.
Move Sometimes the last thing you want to do is to get off the couch and move. But it's often when you least feel like it that you most need it. Exercising doesn’t just mean running on a treadmill. It’s really anything that gets you moving and increases your heart rate. Staying active helps you raise your energy levels, improve your confidence, boost your mood, reduce anxiety and stress and (ironically) helps you sleep better. So next time you’re faced with the option of taking a flight of stairs or an elevator - take the stairs!
Self-care Self-care doesn’t look the same for everyone. It’s about recognising what your needs are and catering to them. For some people, it could be hanging out with their mates. For others, it could be having some ‘me’ time and watching their favourite movie at home. Some might choose to meditate to ground themselves and clear their minds or take a shower to relax their body. It could even be something as simple as expressing yourself in a journal to clear your mind. Regardless of how you choose to do it, self-care should be a time for you to focus on your wellbeing.
Remember
It’s important to note that if you haven’t been feeling well or you notice one of your friends or family members hasn’t quite been themselves lately - seek help. Educate yourself through organisations such as ReachOut and Beyond Blue. Reach out to organisations such as Lifeline and headspace. Speak to your GP who can help you get up to ten free sessions with a mental health professional. Or just find someone you trust and speak to them - it can make a world of difference when you know you’re not alone. There are many ways to seek help and sometimes all it takes to access them is a slight push of encouragement.Investing in your mental health and wellbeing is important to every single person. It allows us to fulfil our potential and enjoy life. It sets us up to cope with the stresses and challenges that life throws at us and it enables us to stay connected to both ourselves and those around us.
Sina Aghamofid has worked across the mental health sector as a national ambassador for organisations including headspace and ReachOut.
15
SOLUTIONS TO BURNING OUT By vivian fan
2nd Year|Commerce/Law Since high school, the phrase “don’t burn out” is one that has constantly been thrown around. However, this is easier said than done. As law students we find it hard to press the “off switch” and between balancing readings, extracurricular activities and work we leave very little time for ourselves. Often, the result is burnout. Sooner or later burning the midnight oil for long periods will catch up and then you might find yourself losing motivation, distancing yourself from others or neglecting everyday tasks. However, there are some methods to help prevent burnout, so check them out below.
1. Don't overload yourself Whilst it is tempting to say yes to every opportunity that comes your way, it is simply not feasible in the long run to balance a copious amount of commitments. Instead, be selective in the opportunities you choose to pursue and don’t be afraid to say no.
2. Schedule in the rest of your time Just like you would schedule in your study or work time, make sure to leave time every week for some quiet downtime. If you know you have a stressful week coming up, then try to schedule in a fun activity to do by yourself or a meet up with friends. This ensures you have something fun to look forward to and might even motivate you.
3. Talk to your support system Initially, reaching out can be challenging. You might wonder if you are wasting other people’s time and question if they would even understand. However, chances are they’ve experienced similar and are more than willing to help you get you back on track.
16
MAINTAINING A HEALTHY DIET By charbel Hatem
2nd Year|Economics/Law
Calories are crucial when maintaining a stable and nutritious diet, not only for your body but for your mental health. Healthier foods tend to energise you more effectively and make you feel better. How much you eat depends on how active you are which generally ranges from 2000 calories a day to 3000. Different foods easily fill up these numbers, but only some give your body the vital nutrition and elements you need. Fruit and vegetables supplement your body and generally don’t take up as much calories. They are also high in fibre and are the cleanest and healthiest form of food. Fats are important: consume the right types of fat such as nuts, oily fish and lean meat which are easy for your body to break down. This contrasts with other fatty foods such as saturated fats which tend to build up and cause disease. Sources of calcium such as milk, yogurt and other dairy give good protein and vitamin D. However these should be eaten in moderation as they contain high levels of fat. Sugars are essential for energy but can also turn into extra weight and tooth decay. Try more natural options found in fruit, honey and juice. Carbohydrates (biggest part of your diet) such as grains and cereals also give good healthy sugars that allow your body to maintain constant energy levels. Candy and other artificial forms of sugar are harder to break down therefore giving you inconsistent energy. Extra tips: Meal prep more often - saves you time and effort as well as plans your calorie intake Don’t be hard on yourself allow cheat days every now and then Maintain enough exercise in a week to keep your body fit Drink a glass of water before each meal as overeating can be triggered by thirst Read labels to control the amount of intake you receive from each food group Ensure you get the right nutrients
17
GETTING ACTIVE By venessa zou
1st Year|Psychology (Hons)/Law Do you know that it takes 21 days to form a habit, and 90 days to make a lifestyle change? This year has been unprecedented and a chaotic disruption to our well established routines. I remember the satisfaction of smashing my 10,000 steps per day goal while we were still on campus, but now in quarantine, anything that gets me out of the house is an achievement.
Set a manageable routine
Find time in your schedule to get active that is reasonable and works for you. Whether it is a home workout, walk, dance session, or sport with your friends. Make sure that it is achievable and allow yourself the opportunity to have rest days.
Plan routines that you enjoy
You are more likely to commit to creating a healthy habit if you enjoy it! Make getting active fun by figuring out what you enjoy, whether that be the feeling of being lightless in cardio, or getting stronger in weights. There are plenty of online resources such as YouTube videos and workout charts to assist you!
Start small
The first step in doing anything is the most daunting. Whether you are someone embracing fitness in your life again or a beginner, allow yourself the opportunity to disappoint yourself occasionally in your journey. You may not be as strong as you were pre-COVID, and that’s completely okay! Now that you have found the time and scheduled it in your calendar, planned the routine you will do, and understand that you may need to adjust it to suit your personal level, you can get started! Don’t be afraid to take that leap, just do it!
18
IMPORTANCE OF SOCIALISING & FORMING A SUPPORT NETWORK By Hayden Clift 1st Year|Arts/Law
Social connectedness lies at the very essence of the human experience. Remaining social facilitates belonging and allows for certainty, which is essential in maintaining wellbeing. Studies suggest that establishing a support network dramatically reduces rates of anxiety and depression, and leads to increased levels of self-esteem, trust and cooperation. Inevitably, Covid-19 and the physical distancing orders which ensued have inhibited many from enhancing, or even establishing, a sense of social connection. However, for the betterment of our mental wellbeing, it is vital that we continue to make a concerted effort to build, and remain connected to, a support network of friends and/or family. These relationships are critical in working through personal struggles and reducing individual burdens. They not only provide emotional support in times of need but may also illuminate diverse perspectives on life and, to some degree, may even offer escapism.
While it may be difficult at first, pushing oneself beyond the boundaries of the comfort zone can allow you to reap the rewards of social connection. Although campus life may be restricted at this time, you can still manage to maintain social connections by getting involved with the various societies at UNSW and taking on extra-curricular activities. Furthermore, video calls with friends may facilitate greater levels of interpersonal communication and an enhanced sense of social connection that is not available over text messages or phone calls. 2020 has been quite a difficult year for many people. However, it is vital that we do not neglect our social lives, and allocate time to ensure that we have appropriate support networks in place.
19
MINDFULNESS By Zoe Shim
2nd Year|Commerce/Law How often do we stop to notice the shape of the clouds in the sky? Or the distinct taste of our weetbix as we shovel them down before rushing to work? Or the feeling of getting into bed with freshly washed sheets? According to Headspace, mindfulness is the ability to be fully present in the moment. In the fast-paced world that we live in, it is far too easy to focus on the future and forget to take in our present surroundings or acknowledge how we are feeling. However, practicing mindfulness has proven to increase productivity, focus levels, happiness and decrease stress. So, how can we practice mindfulness?
Mindful meditation
Mindful eating Mindful breathing
Mindfulness is not a temporary activity, but rather a shift in one’s state of mind. Meditation is a temporary training mechanism that can help us to become more mindful and present. The Headspace App offers a plethora of free meditations.
Focusing on a task as simple as breathing can also be extremely beneficial and is an easy way to achieve mindfulness. When you are on the bus, trying to study, going on a walk or whenever you are feeling overwhelmed, recognising your breath and becoming aware of it can be extremely powerful. Try focusing on your breath in, and out. Think about the air filling your lungs, how your body relaxes when you breath out, and the fact that you are even alive and able to be breathing.
Instead of eating on the go, try to sit down at meals without any distractions. Asking yourself questions can be helpful, for example: ‘What does this food taste like? What flavours can I identify? What is the texture like? Does this food satisfy me?’. By doing so, you are focusing on the present task, preventing overeating and becoming more in tune with your body.
Other ideas Making a cup of tea, savour the process and focus on the task!· Writing a gratitude list· Doing a body scan – become aware of any discomfort, sensations, pains or feelings within your body· Looking outside and making note of what you can see and how it makes you feel.
20
FIRST YEAR MUSINGS FROM SYDNEY OLYMPIC PARK
BY ADA LUONG
1st Year|Computer Science/Law Like many students, I didn't exactly expect to spend my first year of university at home. Instead of maximising the odds of a serendipitous encounter on campus, spacing my classes across all five weekdays - a seemingly good idea at the time - tethered me to a desk in my bedroom. There were only so many times I could play scribbl.io, and clicking into lectures on Blackboard collaborate just didn't carry the same energy as speed walking down the main walkway with friends. By April, I wanted to inject some more novelty into my day, so I spent a number of afternoons at Sydney Olympic Park. Even before the COVID-19 pandemic, the place was a ghost town. Nothing really happened there on a weekday. The gates to Sydney Showground were open, but the exhibition halls were empty. Stadiums stood unused, and the entire suburb seemed suspended in a state of liminality - the perfect recipe for a socially distant outing. I brought my readings and assignments along with me on my walk to Bicentennial Park. The place was surrounded by cafes if you knew where to look and had walking trails through wetlands, woodlands, and even to IKEA. The lack of distractions, the novelty of the location, and the limited time before sunset made studying on park benches strangely productive and, dare I say it, quite enjoyable. More often than not, however, I left everything at home and wandered around with my thoughts. I was warned about the infamous 'law student' lifestyle I had signed myself up for by enrolling in this degree. It was supposed to be a perpetual caffeine-fuelled grind in some antiseptic library enhanced by a laundry list of activities, right? I didn't want to treat uni as a trial to survive. I let essay arguments and programming bugs sort themselves out in my head as I ventured through the parklands and thought deeply about what it was I wanted out of my next few years at UNSW. Hopefully, I'll actually get to experience life on campus; but for now, this view will do.
21
RESILIENCE By Alex Krikorian
3rd Year|Commerce/Law
The topic of resilience is about experiencing traumatic events and serious health illnesses, accompanied by the emotions and uncertainty that springs from these unfortunate events. Resilience is a skill in which you are able to adapt to adversity, stress and significant sources of anxiety. Trauma and illness affects individuals in different ways, and the process in building that strength to adapt and overcome is also different amongst individuals. Building resilience takes time and central to this is building connections with the people around you; caring for the wellness of your body and mind; and embracing the trauma in a way you learn from it and evolve.
22
Hopeless and Hopeful
Overpowering embers of fathomless unexplainable fires continue to blaze within my mind. It barricades any hope of extinguishment for every blood vessel that yearns for life. But I’m surviving (barely). Hands swiftly rush through a riot of grease streaks that coat multiple black strands of anxiety. I look at the distorted shape of my own fragmented face. And I can hear the tremble in my voice, and only my voice, and my breath is cold. And it’s suffocating, and it’s isolating my shadow away from me. But I’m coping (somewhat). Observations of jovial smiles of relatable people is a jealous feeling. Sombre and sorrowful tornadoes along Autumn’s quiet coastline launch broken sticks and shattered glass in deserted streets where lonely men cling to empty beer-bottles. And it reminds me that we die as we dream, Alone. And it’s difficult to dream when you cannot sleep. My eyes wander in the pond of solitude, but my reflection dull and unexciting. This newfound identity now stretches across the surface like a madman in a lobotomy. I’ve screamed at empty coffee mugs...expecting a hug and a voice that says “I’m here for you” but all I got was an echo extending its claws back towards my eyes, only to pull tears out like a magic trick. Now an overused trick, I guess. But overtime, I used that mug like a shovel, digging my way out. I dug my way out of irreparable damage to an already deflated heart and body. Embracing the gentleness of surrounding and likeminded voices, I rediscovered the glimmer and structure in the shape of my cheekbone. And I recognised myself, after all this time. With a lost village of ancient tears entrenched within the seams of my grey shirts that were once colourful, I managed to soak it all out, using it as a wet mixture to wipe off all the tragedies tattooed against my body. I learned from it, and I found purpose. I listened to my own heartbeat, and while there is still healing left to do, it reminds me there’s still time to fix it. But I’m managing (better than before).
By Alex Krikorian 23
KEEPING THINGS IN PERSPECTIVE & DEALING WITH DISAPPOINTMENT By javvad JAffry
4th Year|Commerce/Law “We must accept finite disappointment, butnever lose infinite hope.” - Martin Luther King, Jr.
Take a moment to… embrace your disappointment. Let the waves of disappointment wash over you, speak out loud and honour your emotions. It is ok to feel disappointed. Don’t try to push it away or sweep it under the rug. Embrace how you feel and let yourself cry or wallow. If you reject these feelings to begin with, they will creep up later and at unexpected times.
Get some perspective.
Now that you have given yourself time to embrace your emotions, ask yourself why did this mean so much to me? Why did this make me so upset? Step back and assess, is it really that bad? Our thoughts are not always the truth about ourselves and the world. Look objectively at the problem and separate fact from fiction.
Learn from it.
Once you have perspective, make a list of things you can learn from your disappointment. What can you do differently next time? How can you better manage your expectations? Ask for feedback and create a plan to improve certain skills.
Refocus.
Focus on your passion and try again. Don’t let failure discourage you. Read widely and upskill to get closer to your ideal self.
24
You are not a number Not the 56, the 78 or even the 92 That comes back with every assignment, Nor are you the letter, Not the F, the P, the C or the D That tries to label you and tell you your worth, For you are much more than any of those You are more than the grade you are assigned More than the number of contributions you make in class More than the rate at which you can do your readings More than the number of competitions you do Much, much more than a mere figure on a page You are the hard work you put in To finishing every reading, every lecture, set of notes You are the perseverance with which You approach every problem question or essay assigned You are the passion with which You entered the profession to begin with The call to be challenged, to question big issues, To defend those who cannot defend themselves The thirst to succeed, the drive to overcome And so Even when you get lost along the way Even when the days seem ever so repetitive and insurmountable Even when the future seems so far off and unobtainable Remember that you and your efforts are enough And when they tell you that you are not enough, It is only because you are more than enough That you are too bright, too brilliantly bright That they are blinded from the tiny view of their window
By Chelsea Manansala 3rd Year|Commerce/Law
25
MENTAL HEALTH
SIGNS OF SUICIDE
BY ADITI KALRA, LIFELINE CRISIS SUPPORT WORKER IT HAS BEEN RECORDED THAT EVERY YEAR, OVER 65,000 AUSTRALIANS ATTEMPT SUICIDE. SUICIDE IS THE LEADING CAUSE OF DEATH FOR INDIVIDUALS IN AUSTRALIA AGED BETWEEN 15 TO 44. Did you know? Young individuals in Australia are more likely to take their own life than die in a motor vehicle.
Protective factors that may reduce suicidal behaviour: A sense of purpose A sense of control Supportive social groups Effective help seeking
Thoughts of suicide may occur for any one at any given point of their life and it tends to occur more commonly individuals than we may think. At times, life problems can be extremely overwhelming and getting through these tough times may seem impossible. Whether you are facing a stressful life event or trauma or even a mental/physical illness, help is just a phone call away. Recognising the signs and asking for help is the first and most important step you can take. The signs may range from feeling worthless, sense of isolation, hopelessness or even a sense of pain.
What to do if your friend or someone you know is battling thoughts of suicide? Be understanding and listen without judgement. Reassure the individual and ask them whether they are having thoughts of suicide immediately and directly. Ask what their means were/ if they had a plan for their suicide attempt. If disclosed, remove means or move away from means. Seek help! It is important to ensure that the individual is safe, and support needs to be established immediately. You may call Lifeline 13 11 14 whilst taking them to the hospital or call 000 and talk to Lifeline in the meantime whilst you wait for them to arrive. Crisis supporters at lifeline have been trained adequately and are equipped with the resources to handle such a situation.
What are the warning signs you should be looking out for? Non-Verbal Indicators Reckless behaviour Disinterest in daily activities or personal appearance and hygiene Social withdrawal Insomnia Alcohol or drug abuse Indirect Verbal Indicators Inability to see a future Talking about their death or wanting to die Feeling of worthless or alone Having a sense of being a burden to others
27
COPING STRATEGIES FOR POOR MENTAL HEALTH
BY LIESL HOMES, HEADSPACE BONDI JUNCTION
When we are experiencing poor mental health, it can seem really difficult to do even small things to improve our mood or outlook. Unfortunately, there is no single solution for mental health our thoughts, feelings (moods/emotions), body and behaviours (actions) are all interconnected and interdependent. The good news is that changing even just one of these areas – our thoughts, actions or how we look after and use our body, can impact and start to improve our feelings and mood. The more things we are able to change, the better we will start to feel. Taking small steps is OK! The other thing to remember is – you don’t have to do it alone. So check out headspace’s mental health tips below – pick one to start with – and reach out to a friend or professional too. For more information on these tips and looking after your mental health, see www.headspace.org.au. There are also “spaces” to personalise to your own interests, and group chats where you can share and ask questions or hear other people’s ideas and experiences.
28
COPING AS A STUDENT By Camille Culala 2nd Year|Arts/Law
Coping strategies are actions that one can implement in their daily lives to achieve positive mental wellbeing. It can be helpful to build a foundation of coping strategies to help you take charge of your thoughts, feelings and actions and it is all about choosing what strategy is best for you to thrive. We all have different ways of dealing with situations and finding the right strategy takes time and patience but it can significantly impact how you feel. To provide a starting guide, here are several coping strategies worth trying out:
Meditation can help ease your mind and emotions. De-stressing with soothing activities like colouring, reading, etc. Refraining from thinking negative thoughts and instead, replacing them with positive and healthy ones.
Getting the right amount of sleep. Setting and maintaining appropriate and healthy boundaries between you and others!
Remind yourself that it is okay to take days off to be alone and rest.
Engage in a hobby that makes you happy.
Finding things that make you grateful! Whether it be listing them in your head, writing them down, it is always incredibly fulfilling to think of the gifts you have in your life.
Developing good coping strategies and incorporating them into your life is about choosing what works best for you! Remember, mental health and wellness are an incredibly important part of your overall health and there is no shame in seeking more help when you need it.
29
HELPING A FRIEND By Nathan Cheng
2nd Year|Politics, Philosophy & Economics /Law
As humans, we may have many habits which make it difficult for us to help our friends, even when we have every intention to truly assist them. Below, I’ve identified two of these commonly held patterns of behaviour, and encourage you to question whether you fall into these patterns. Once we are aware of this, we can control these tendencies so that we can truly be of service to those around us. Imposing your own values Whenever a friend seeks your help, you may subconsciously begin to talk about your own experiences or impose your own beliefs onto the other person. Once you begin talking about how you’ve had an even worse experience than your friend’s, or you start imposing your own beliefs onto your friend’s situation, you’re no longer focusing on addressing your mate’s issue. To correct this habit, we need to begin viewing a friend’s plea for help as an exercise of patience and empathy, catching ourselves whenever we begin talking about what we want to discuss, and recasting our focus onto our friend’s needs. Offering broad, unspecific help It can be difficult to help a friend when they don’t actually want any help from you. In this case, broad, unspecific offers such as “let me know if you need anything”, are likely to be brushed off by our friends. To help our friends in this scenario, all we can strive for, is for our friends to perceive us as a genuine source of help to them, so that when the time comes, they will be willing to contact us for assistance. Offering realistic, specific help is great for building up this image. By performing small acts of assistance, such as letting them know you’re heading to the shops and asking them if they need anything, we are indirectly communicating and proving to our friends that we are here to help them.
30
GETTING SUPPORT
BREAKING DOWN BARRIERS: SEEKING HELP FOR MENTAL HEALTH ISSUES For most people, seeking help for mental health is confronting. People are concerned about what others think of them if they were to attempt to reach out and seek help. Placing yourself within a positive and supportive environment can help reduce the stigma and embarrassment for seeking help. Parents who are supportive and open to providing professional support can help facilitate this process. Furthermore, friends can offer a more in-depth recommendation on the benefits of reaching out for professional help. They can also be a great person to talk to which can lessen feelings of isolation. When reaching out, young people are usually more open to engage with familiar sources such as family doctors or school counsellors. As such, a good place to begin to reach out is your local GP and let them know if you feel like you are experiencing any mental health symptoms. Depending on the problem itself, the GP can conduct an assessment or refer you to a mental health profession to help further guide you through this process. Online sources are also a fantastic way to reach out, as they can give anonymity to individuals who may wish for that. Beyond Blue offers a webchat service to give youth an opportunity to talk about their mental health issues: https://online.beyondblue.org.au/WebModules/Chat/InitialInformati on.aspx There are also various other support services to give individuals the chance to reach out regarding both mental and physical health concerns. Lifeline has a 24 hour helpline that can be reachable in times of need. Further, UNSW CAPS has on campus psychologists who also offer counselling services for UNSW students.
32
SUPPORT AT UNSW UNSW Counselling and Psychological Services (CAPS) Visit CAPS for counselling as well as wellbeing workshops and information on self-help T: 9385 5418 Campus Location: UNSW Quad Level 2 East Wing
UNSW Medical and Health Services Typically, UNSW has a range of free medical and health services that can be accessed by students and staff T: 9385 5425 Location: East Quad, Opposite the Quad Chemist
Disability Services Offers support and programs for students managing health, disability, learning difficulties or difficult personal circumstances T: 9385 4734 Location: John Goodsell Building
Student Development International Recommended first point of contact for international students T: 9385 4734 Location: John Goodsell Building
On-Campus Emergency T: 9385 6666
33
ONLINE SUPPORT APPS
OPTIMISM: Helps you track your mood patterns, sleep quality and identify stressful triggers. Also helps you gain a deeper insight on how you've been coping with mental health. A wellness plan can also be personally designed by you so you can update yourself when you have a better understanding of how to deal with it.
TALKSPACE: Makes therapy more available by allowing you to connect with a licensed therapist. The free version allows you to have access to public therapy version. Features also include live video therapy for additional costs. However, note that this app is not intended to substitute inperson therapy and are meant to be an indicator if you need more help than what the app can provide.
SAM: Helps you manage anxiety by allowing you to record your anxiety levels and identify different triggers. The app also includes numerous self-help options that help you cope with the physical and mental symptoms of anxiety. A personalised toolkit can also be designed to allow you to have easy access to the tools that help you the best.
BLUEWATCH: This consists of a 12 week program that gives you access to short audio activities, journaling and self-check exercises. It utilises cognitive behavioural therapy tools to help you identify and challenge negative thoughts to help you maintain your own mental wellbeing while also allowing you to help form strategies to help cope with stressful situations.
34
ONLINE SUPPORT WEBSITES
MINDSPOT: https://mindspot.com.au Mindspot offers various methods of finding out if you have depression or anxiety via self-assessment quizzes and telephone assessment. Depending on the result of your assessment, the website may recommend a free treatment course or refer you to a service that may help you further.
THE DESK: https://www.thedesk.org.au The Desk is specifically catered to helping Australian Tertiary students to achieve proper mental and physical wellbeing. Quizzes can be completed to find out how you are coping in key wellbeing areas. Online modules can then be completed to gain information and skills on how to relax, become more energised and connected at university.
HAPPIFY: https://my.happify.com/ Happify provides many fun and free activities to help develop skills to deal with stress, build resilience and find your calling in life. It also helps you aspire to create meaningful goals to maximise your mental wellbeing.
E-HEADSPACE: https://eheadspace.org.au/ E-headspace provides a confidential space where you can chat, email or talk on the phone with a youth mental health professional if you are worried about your mental health, are feeling lonely or isolated. The website also runs a group chat session where you can answer questions anonymously about a range of issues such as drug and alcohol, depression and anxiety and more.
35