WELLBEING GUIDE 2021 by UNSW Law Society

WELLBEING GUIDE 2021 Edition

A healthy reminder for physical, mental and spiritual health, brought to you by the Education Porfolio.

Wellbeing Guide 2021

TABLE OF CONTENTS 1.

WELCOME

6 STAYING ACTIVE

OUR SPONSORS

7 JOURNALLING

REFLECTING ON GRATITUDE

8 TIME BATCHING

EFFECT OF SLEEP

9 IMPOSTER SYNDROME

IMPORTANCE OF BREAKS

10 HEALTHY SNACKS

11 NURSERY RHYMES

12 VALUABLE CONTRIBUTIONS

13 LIFELINE SUPOORT

Wellbeing Guide 2021

DIRECTORS’ WELCOME

As the Student Wellbeing Co-Directors, we are honoured to welcome you to the 2021 Wellbeing Guide! We couldn’t think of a more pertinent time to release this very important Guide than during this challenging period for our communities. Through collating a plethora of mental health resources, student testimonies and expert insights, we aim to destigmatise matters surrounding mental health, highlight the importance of investing in your mental wellbeing, and provide support services that can be relied upon in times of need. With so many of us focussed on our academic programs, work lives or extra-curricular activities, it is surprisingly easy for wellbeing to take a backseat and not garner any further attention. Unfortunately, this is common amongst the legal profession. The Black Dog Institute has found that as many as one in three legal professionals suffer from depression, with law students and young lawyers most at risk. However, with valuable investment and dedication to our own wellbeing, this can change.

Whether it is taking the time at the end of each day to journal your feelings, meditate or check-in with a friend, ensuring that wellbeing is a constant in your everyday life is essential. Successfully building resilience, support networks and strategies is invaluable in times of hardship. Finally, if you are struggling, you are not alone. We hope that this Guide brings some solace in knowing that, for many, mental health challenges are a part of life. There are many people who care and countless organisations who can provide much needed support. Please use this Guide as a way of locating such resources, and know that support can be as little as a phone call away. We would also like to thank all of those who so kindly took the time to contribute towards the Guide. We sincerely hope that you enjoy reading through the Wellbeing Guide and wish you all the best on your own wellbeing journey. Stay well, Hayden Clift and Kate Morel

Wellbeing Guide 2021

Our Sponsors 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 the areas: Diversity & Inclusion; Mental health and wellbeing; Sustainability & Environment; Fundraising; and Volunteering and Pro Bono. We are proud to be recognised as an Employer of Choice in the 2019, 2020 and 2021 ‘Employer of Choice Awards’ by the Australasian Law Awards. In the last 12 months, some of our achievements were: • Annual reporting regarding uptake of the Equitable Briefing Charter and the NSW Charter for the advancement of Women in Law. • Updated our Domestic and Family Violence Policy which includes access to emergency funds and an emergency mobile. • Continue to update all existing policies with gender neutral language. • Introduced ‘The Resilience Box’ as part of our EAP package which is an extensive online “one-stop shop” of individually tailored well-being and mental health resources. • Rolled out RU OK?, resilience during lockdown, and several other mental health & wellbeing webinars. • Renewed partnership with Vollie (online volunteering and pro bono platform). • Fundraising for the Bloody Long Walk and STEPtember – full firm participation. • 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. By Narcissus Dhungana, Human Resources Officer|Bird & Bird

Wellbeing Guide 2021

Wellbeing at work – is it really a thing? 1. Why should employers care about wellbeing at work? Isn’t wellbeing a personal matter that a worker should deal with separately in their own time? Even the most mercenary employer should care. Because, at the very least, the wellbeing of workers is likely to affect an organisation’s bottom line. According to the Productivity Commission Inquiry Report on Mental Health released in late 2020, employers with strategies and measures to create mentally healthy workplaces can reap potentially high returns in the form of: • lower absenteeism; • increased productivity; and • reduced compensation claims. Of course, it would be unfair and ludicrous to rely on or blame my employer for all aspects of my wellbeing. Many things that affect my wellbeing are beyond my employer’s control. However, as noted in the above report, “there are strong two way links between employment and mental health — being employed can improve mental health and mentally healthy workplaces are important to maintain the mental health of those who work there”. So it makes sense for employers to take action that fosters the wellbeing of workers in the one place where the employer does have

2. Are free fruit and R U OK? posters enough for an employer to support wellbeing at work? No. Token gestures make no difference to the wellbeing of workers…except, perhaps, for the fleeting warmth that workers feel when bonding over cynical exchanges about lip service. An organisation’s leaders (not just a sub-sub-committee) must genuinely believe in the importance of wellbeing at work, and its value to the business. Only then is the organisation more likely to implement and maintain systems and measures that support wellbeing at work. People are smart enough to see the difference between lip service and a genuine commitment. At Maddocks, I see that commitment to wellbeing at work in: • the content and tone of communications from the CEO and other leaders; • the fact that the firm employs people whose main job is to support wellbeing at work; and • the formal policies and wide range of initiatives (more about this in #3 below). At a personal level, I have seen first-hand the depth and prevalence of the commitment to workers’ wellbeing at my workplace. I had a fateful year when 2 family tragedies occurred in a span of 4 months. Each time, I had to go overseas within 24 hours. Each time, the first response from the partners and my manager was: “What can we do to help?” And then: “Take the time you need to deal with this. Let us know when you’re ready to return.”

Wellbeing Guide 2021

3. What might a workplace that seeks to foster wellbeing at work look like? The wellbeing initiatives at Maddocks cover a range of needs and interests (including free fruit and R U OK? posters). People choose to participate purely for their own benefit and only if they want to.

4. How do Maddocks wellbeing initiatives compare to offerings in other workplaces? Ha ha, good try. I can’t say because I don’t know what happens in other workplaces. I’ve simply and candidly shared with you my experience at my firm – without being steered by the powers-that-be. Nor do I work in the People & Culture team. You can use my experience as a basis for comparison when you assess potential employers. What I can add is that Maddocks is: • a finalist for the Wellness Initiative of the Year award in the Lawyers Weekly Australian Law Awards 2021 (winners to be announced at the end of 2021); and • the only law firm named in the Innovative HR Teams 2020 list compiled by 5. Conclusion Yes, wellbeing at work is most definitely a thing. A very good thing. Another disclaimer (because I’m a lawyer): All views expressed in this article are the author’s own and do not represent the views of Maddocks.

By Wee Lynn Teo, Knowledge Lawyer, Maddocks

Wellbeing Guide 2021

REFLECTING ON GRATITUDE The term ‘gratitude’, or the appreciation of what you have, has increasingly been used during the past years. It is often scattered amongst self-care and mental health articles, being associated with a greater sense of happiness and wellbeing, and rightfully so. Gratitude is a seemingly small yet valuable quality that helps us keep perspective of our lives and remind ourselves that there are always good things, even if it does not seem like it. Everyone can learn to be grateful – gratitude can be nurtured and practiced and molded to suit our unique life experiences and encounters. We have all witnessed how life is inevitably uncertain and disordered. Whether it is the lockdown no one expected, never-ending law readings and assignments or our own personal problems, there are always disturbances that seem to derail our sense of stability and happiness completely. As a first year student, this particularly came to a head last year as I tried to manage the disruptions of the pandemic amongst my studies, mental and emotional challenges, and transitioning beyond high school. I quickly and easily lost direction and hope, attempting yet failing to regain some sense of control and understand that, despite the confusion and doubt around me, there were still things to be grateful for. It was during the summer break that I reflected on how I managed challenges and realised how fruitless, and at times damaging, my strategies were. Knowing that the experience of law school (and university generally) would be new and the workload would be tough, I was determined to learn how I could lift myself up rather than plunge myself further into disarray. This year, on January 7, I bought myself a blank journal to become my gratitude journal. I decided that every day before I went to sleep I would write down some things I was grateful for that day, whether it was big or small. Being rugged up on a cold morning, a friendly salesperson, contributing to the discussion in my law lecture, making the train on time… the possibilities were endless. I have kept up my journal for six months now and actually bought myself a second already. Over these six months of keeping a gratitude journal, I have recognised that no matter how unremarkable the day was or how dejected I felt, there are always small wins for me to celebrate, occurrences that made me laugh, sensations that I cherish. Writing and recording what I am grateful for reminds me that not everything in my world is grim, even if I first see it that way.

Wellbeing Guide 2021

I am certainly still improving how I handle challenges and stress; however, it is easier when I am not being harsh on myself. Maintaining this outlook has allowed me to maximise opportunities at law school, including how I learn legal skills, approach the content, participate in mooting and form friendships within my classes. Ultimately, through practicing gratitude, I am continuously adjusting to new experiences in a healthy and positive way. We cannot control everything, but we can control how we respond. For that, I am grateful. By Emily Chang (Science/Law I)

Wellbeing Guide 2021

T he

effect of sleep

on students Ernest Hemingway once (very relatably) said, “I love sleep. My life has a tendency to fall apart when I’m awake.” There’s no question why law students feel like their world is falling apart half the time. With readings piling up to the moon and assignment due dates always approaching, sleep takes a backseat. Sharper Memory Quick Tips Good sleep promotes cognition by recharging the brain. Without sleep, it is difficult to process new information and store it. During sleep, your brain catches up and gets a chance to properly store information to memory. One study had people learn made-up words across a 12hour day. They seemingly forgot by the end of the day but recalled plenty after a good night’s rest! Heightened Focus When students don’t get sufficient rest, their concentration capacities decline. Their reaction times are slowed, they find it hard to focus, and they do not respond well to their environment. A good night’s sleep does the exact opposite! Hence, for some great class participation marks, make sure to have a full 7-9 hour night’s sleep. Increased Mood During your sleep, your mind works hard to process your emotions. Studies indicate that students that are sleep deprived display increases in negative moods (anger, frustration, irritability & sadness) and decreases in positive moods. Refreshing slumber allows your brain to press the reset button on a bad day, improve your outlook, grant you new perspective and allows you to be better prepared to meet challenges.

• Create a routine and stick to it! Try sleeping at the same time every night and waking up at the same time too. • Avoid drinking caffeinated drinks too close to bedtime. And finish eating at least two hours before your head hits your pillow. • Keep your screens out of your bedroom. And if that’s too hard, give your eyes a break from the screens for a couple hours before bed. • Make your bedroom a comfortable haven. • Reduce irregular or long daytime naps. • Take a relaxing bath or shower. • Try some simple meditation, likeclosing your eyes for 5–10 minutes and focusing on taking deep, slow breaths.

By Joy Elias (Arts/Law III)

Wellbeing Guide 2021

T he

importance of taking breaks After spending hours working your way through readings and assignments, it can become harder to focus and retain information. That’s why taking a break is highly important as it will help you feel refreshed and motivated to tackle the next task in your day. Here are three ways you can incorporate breaks into your routines! 1. Study Breaks Taking breaks while you are studying or after a two-hour long lecture, will give your brain a chance to rest and recharge. Instead of sitting at your desk and staring at a screen, go for a run or have a healthy snack. After your break, you will find it easier to focus and be more productive. 2. Scheduling Time to Relax Having to attend university fully or partially online, can result in readings and lectures piling up and preoccupying our evenings. Scheduling a set time to finish working will give you that extra motivation to work efficiently during the day, so you can treat yourself to a well-earned break at the end of the day. 3. Take a Day Off Whether you’ve had a jam-packed week, or are just feeling a bit overwhelmed and unmotivated, there’s no shame in taking a day off. Connecting with friends and family, revisiting an old hobby, or watching the shows you love, can help you relax and keep everything in perspective. By Maheeta Weerasuriya (Economics/Law II)

S taying

active

It is quite easy to lose track of time in university; forget that there is more to our experiences as a student than just studying, getting a degree, finding a job. Staying active, both physically and mentally, has kept my internal cogs ticking throughout university, and has always acted as that moment of solace amidst the exams, readings, and stresses of my career. There are some things you can do to make sure that you have this balance in your life, and staying consistent on them can take you a long way...

“if you want something you’ve never had, you must be willing to do something you’ve never done before...”

Know When to Take a Break

Michael Jordan

There will come a time when you’re surmounted in work and feel like there’s no time to stop. Taking just 30 minutes to detox yourself by doing something else can drastically improve the way you tackle your tasks when you come back. It has been scientifically proven that a quick break from stress-related work has drastically led to increased productivity. Staying conscious of your mental wellbeing and recognising when it’s time to take a break can lead to many long-term benefits.

Prioritise Your Health Put your health near the top of your priority list. Set a time everyday where you put the books down and do something that gets your heart rate up – whether it be going to the gym, going for a run, going to the park, or just staying outside in your backyard, make the thing you do into a habit. Even planning it into a visual schedule can help you keep yourself accountable, and you’ll see tangible changes in your life very soon.

Wellbeing Guide 2021

Eat Well Eating well directly influences your mental clarity and will just make you feel better throughout the day. Prepare meals with plenty of vegetables and fruits, as well as incorporating high protein sources, as they’ll improve your mental and physical performance. Avoid sugary drinks and instead drink water to keep you hydrated. Little things like this will drastically improve the way you live.

Over the last year, things have radically changed and it’s important that we adapt to our environment. Whilst the way we live is not quite what we expected, it is up to you to get the most out of your university experience and stay mentally and physically fit. Do something you’ve never done before, whether it be a new hobby or habit, and you never know where it can take you...

Healthy is an outfit that looks different on everybody.

By Siddhartha Misra (Commerce/Law II)

Wellbeing Guide 2021

A GUIDE TO JOURNALLING Though it has gained some traction on social media recently, for some, journaling just brings to mind someone writing ‘dear diary’ in a bedazzled pink book. However, in reality, it is so much more, and encompasses spending a small amount of your day writing to certain prompts such as things you are grateful for in your day, planning your future, your goals, your ideas the possibilities are endless. Why journaling? Psychologists have conducted studies proving the ability of journaling to lower stress and anxiety. It is this habit of reflecting and releasing that is linked to this reduction. The ‘cathartic’ benefits of self reflection are proven to aid with letting go of any past trauma and also any lingering thoughts that cloud one’s mind, leaving one clearer and refreshed. Writing about certain events everyday, your memory improves drastically, so being good for academics. Your communication with yourself becomes stronger as you are more in tune with your personality traits and habits. How to start journaling: Get yourself a small notebook OR set up the notes app on your phone OR download a journaling app, examples of some great ones include ‘Reflectly’ (for easy journaling), ‘Daylio’ (for quick templates) and ‘Happyfeed’ (for gratitude prompts). Easy journaling prompts to begin with: Best and worst memories of the day What are some things you want to achieve in the future? What are key moments in your life that you are proud of? What are your strengths and weaknesses? It can be as simple as aiming to answer one prompt everyday and as you answer these questions, your writing and thoughts will flow, promoting mindfulness and self-reflection - you’ll begin to see a shift in your mood and mental health.

References I used for research: https://www.self.com/story/best-journal-apps https://www.nytimes.com/2018/10/25/style/journaling-benefits.html https://advice.theshineapp.com/articles/32-journal-prompts-for-self-reflection-and-self-care/ https://intermountainhealthcare.org/blogs/topics/live-well/2018/07/5-powerful-health-benefits-of-journaling/ https://vanillapapers.net/2020/08/09/journaling-benefits/ https://thriveworks.com/blog/journaling-tips-keeping-self-care-journal/

By Oviya Wadhwa (Arts/Law II)

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Wellbeing Guide 2021

T ime

batching techniques

The hardest thing about a task finding the time to do it. Time batching is a time management technique designed to boost productivity and accomplishment by grouping similar tasks. Finding a continuous time to concentrate has been proven to increase both productivity and mental wellness. This is because it takes mental effort and time (23 minutes on average) to refocus your attention in starting a new task. Switching between tasks triggers two mental processes: • Goal Shifting or making the conscious decision to switch to prioritise a new task • Rule Activation or activating the new cognitive rules assigned the current task Switching between tasks consistently throughout the day requires both more time and more effort, in fact multitasking can increase the time required to perform a task by 50%. As students with only a finite number of hours in the day minimising this is crucial for our sense of internal accomplishment and wellbeing.

How to Time Batch 1. List all your weekly tasks 2. Assign these by objective or the type of task, for example: • Analytical: understand and take notes for law readings, complete assignment research • Administrative: reply to emails, create weekly schedule, make monthly budget • Creative: work on group project, format power-point presentation 1. Assign a period to work on the task. This provides you with a rough schedule to keep you on track and allows you to monitor your progress 2. Create a visual representation of your batches 3. Monitor your timing and feeling after the task 4. Perfect this to optimise YOUR own efficiency This however is not perfect. Finding a way which works for you such as completing more strenuous tasks in the morning (such as readings) and less mentally exhaustive ones during the afternoon slump such as administrative ones ensures you are continuously productive. As well as makes you feel better about yourself to increase intrinsic motivation. Personalisation is also important and so is rest - we all work differently so practice determining what batches you can build to boost the best you!

By Kathrin Germanos (Commerce/ Law III)

Wellbeing Guide 2021

DEALING WITH IMPOSTER SYNDROME Do you ever feel like a fraud? That you do not fit in? People will soon figure out what you are up to? This unusually common phenomenon is called the “Imposter Syndrome” and can affect anyone regardless of their social status, work background, skill level, or degree of expertise. If you frequently feel like a fraud or an impostor, speaking with a therapist may be beneficial. The negative thinking, self-doubt, and self sabotage that characterise impostor syndrome may have a wide-ranging impact on your life. Your goal is not to avoid the imposter syndrome but to succeed despite it. Here are some of the best ways to think about it when it arises. Everyone in the world feels they are the main character, while others believe they are secondary characters. In truth, everyone else is simply too preoccupied with their own life and insecurities to care about what they are doing. This is known as the “Spotlight Effect,” which we frequently delay and refrain from taking crucial risks. It is liberating to realise that everyone else is too preoccupied with their own lives to be worried about yours. Nobody is passing judgement on you. Nobody will suspect you of being a fraud. You can take chances, make errors, and stand out. There is not much to be afraid of when it comes to creating your mistakes. Even if you fail miserably, people will move on and forget all about it. Furthermore, the top performers, like you, underestimate their abilities. Remind yourself of all the wonderful things you’ve accomplished in the past. Write down your accomplishments and store them somewhere you will see them frequently, such as on your bedroom door or in the notes area of your phone. If you are worried that you do not have enough knowledge to earn people’s respect, remember that people do not care about your qualifications; they care about attaining their objectives. They would not care how competent you are if you help them do what is important to them. No matter what stage you are at, it is never too early to share what you have learned. To be a guide, you do not have to be a guru. When you feel it sneaking back in, tell yourself that people are not as quick to judge as you believe, and what seems obvious to you may surprise others. Don’t be afraid to act in the face of resistance!

By Lawrence Qiu (Engineering (Hons)/Law I)

guide to healthy snacking

There’s nothing that makes a study session more enjoyable (read: bearable) than having some delicious snacks on hand to power you through. The infamous chips, popcorn, blocks of chocolate and packets of lollies definitely have their time and place in every balanced lifestyle, but aren’t the most brain-boosting choice for your day to day study snack situation… Looking at the bigger picture, snacks are such a powerful way to fuel both your mind and body, adding a boost of nutrition across your entire day. Preparing balanced, wholefood snacks also helps you to avoid unwanted additives, preservatives and sugars which can do hidden damage to your skin and gut microbiomes.

SIMPLE SWAPS Simply switching from store-bought to homemade versions of your favourite study snacks is a great place to start! Instead of buying flavoured popcorn, pop your own! Add 1 tbsp of coconut oil, light-tasting olive oil or butter to a saucepan. Heat over a low heat, then add 1 tsp salt, 1 tsp sugar and ⅓ cup raw popcorn kernels. Cover and wait until the popping begins. Shake the pot every 20-30 seconds to prevent burning, then enjoy! Make your own trail mix, purchasing an assortment of unsalted nuts and seeds. These are full of protein and healthy fats, so go nuts, literally! Add some dried fruit, toasted coconut and dark chocolate chips if you like things on the sweeter side. Mix all these in an airtight container, and pour yourself a bowl as a wholefood alternative to those sneaky bags of lollies that are so easy to mindlessly eat, and realise the whole packet is gone after a few long case extracts...

Wellbeing Guide 2021

Aim for a balanced ratio of: 2 cups mixed nuts 1 & ½ cups mixed seeds 1 cup of sweeter additions (chocolate/coconut/dried fruit) While we’ve all got some extra time to experiment during lockdown, have a look at our few ideas for some more creative study snacks that will be worth the extra effort!

Wellbeing Guide 2021

loaded rice cakes

Unflavoured rice cakes are a great source of unrefined carbs, and they’re a great base for sweet and savoury toppings! Give these a try: Peanut butter and banana Almond butter and berries Avocado and tomato Hommus and cucumber

banana muffins Try these better-for-you banana muffins! Choose your weapon when it comes to sweetener and add-ins - try maple syrup, chocolate chips, frozen berries or even crushed nuts - or you can omit these all together. 3 mashed bananas 1 & ¼ cups all-purpose flour (sub for buckwheat flour or oat flour for a gluten free option!) ⅔ cup milk (or plant based milk for a vegan option) 1 egg (or 1 flax/chia egg for a vegan option) 1 tbsp baking powder 1 tsp baking soda 1 tsp salt 1 tsp vanilla 1 tbsp cinnamon ¼ cup maple syrup (optional) Add-ins - frozen berries, crushed nuts or dark chocolate chips (optional) • Preheat your oven to 180 degrees celsius, and line a muffin tin. • Mix all wet ingredients in one bowl, and all dry ingredients in another. Fold in the dry ingredients until just combined, but don’t overmix. There’s nothing wrong with a lumpy batter, as this creates the fluffy texture that we love muffins for! • Spoon the mixture into the muffin cases and bake for 15-20 minutes. Check that a toothpick comes out clean to make sure that they’re cooked, then remove from the oven and cool before eating! • These muffins will store in an airtight container for 3-5 days, and if frozen on the day of baking, up to 3 months. By Anastasia Hatzisarantinos (International Studies/Law IV) 32

Wellbeing Guide 2021

Foods to Incorporate Into Your Diet! There are a range of foods that you can consider incorporating into your diet that actually have nutritional benefits aiding your mental wellbeing. Oily fish Fish contains DHA which is an Omega-3 fatty acid. DHA assists in improving both short and long-term memory, contributing to optimal brain health. Additionally, a diet high in Omega 3 fatty acids can also help to boost feelings of mental health and wellness and reduce levels of anxiety. Find DHA in ‘oily’ fish such as salmon, trout and prawns. Berries Strawberries, blueberries, raspberries and blackberries all contain antioxidants. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage. These antioxidants have also been found to assist in improving symptoms associated with anxiety and depression. Berries (blueberries and strawberries) also contain a compound called polyphenolics, which have been found to improve memory, concentration and attention span. Yoghurt Many people enjoy yoghurt for the added benefit of probiotics (which help your digestive system to run smoothly), however recent research suggests due to the brain-gut connection, yoghurt can also impact a person’s mental health, assisting in lowering levels of stress, anxiety and depression. Wholegrains Wholegrains are a rich source of tryptophan, that helps to produce serotonin. As we all know serotonin assists in calming the mind, improving your mood and maintaining a steady sleep cycle. Walnuts Walnuts are known to lead to the growth of new neurons. This means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.

Wellbeing Guide 2021

PODCASTS FOR MENTAL HEALTH Why podcasts? Often it can be difficult to take time out to read a book or watch TV. That is why podcasts are great. Whether you are driving somewhere or taking a walk to your local coffee shop, podcasts are long-format audio delivering conversations on a range of topics. Here are some podcasts that discuss mental health and offer a new perspective on the issue. • The Anxiety Shut-In Hour: The Anxiety Shut-In Hour explores mental health in society, culture, media and the pantry. It’s equally funny and self-aware with a professional, yet approachable, discussion about the hosts experiences with mental health and anxiety. • Mr Feels: A Mental Health Podcast: The hosts of this podcast aim to promote an open and honest dialogue with people struggling with mental health problems. They engage external guests and interview them, educating audiences. • Tiny Leaps, Big Changes: This unique podcast dives into the simple behaviours we engage with every day. The host explores the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals. • Mentally Yours: The hosts chat to people who have lived with mental illness, from shop workers to celebrities, to educate, empathise and challenge stigma. Both know what a lonely place mental illness can be. These podcasts offer hope and proof that things can improve. • Bryony Gordon’s Mad World: Intimate conversations about getting unwell - and getting better. From household names to ordinary people with extraordinary stories, the host engages with the reality of those affected. Some guests include Prince Harry and Stephen Fry.

your favourite nursery rhymes

Author’s Note: Look, there is no point sugar coating it, we’ve been stuck inside for a while, and we’ll be stuck inside for who knows how much longer. Our old lives are essentially on stand still, forget seeing your fellow students in all their unpixelated glory, and even worse don’t even think about those regular Thursday roundie drinks. Though all of us are going through it in our own way, we don’t have to let corona beat us. Let’s take advantage of this forced ‘me’ time to work on our physical and mental brilliance. Whether you simply want to master a new tech-deck skill or manifest world peace, now is the time. Try to remain positive through keeping those wellbeing juices flowing, for a textbook example of said brilliance see my below COVID themed anthology (I’m joking it’s shocking please don’t). The moral of these new AND improved nursery rhymes (can you guess which ones they are based on, I know you would never do this normally but in corona world come on, this is a fun and productive use of our ample time ok!) is to listen to Miss Gladys, make the small sacrifice of staying at home… but do so in a way that (safely!) brings you life, humour and positivity. The overall take away of these terribly written renditions? It is possible to keep our community safe while remaining sane, simply find your own way to make the most of lockdown.

Sydney had a lot of COVID Sydney had a lot of COVID, its germs were thick as thieves. And everywhere that Sydneysiders went, the virus was sure to go. It followed them to the shops one day and broke the premier’s rule And what a time did they have When lockdown was resumed. Hey bubble bubble, Hey bubble bubble, a mask and no cuddle, The cow worked hard over Zoom The little dog laughed to see no one And the dish distanced far from the spoon! One, Two, do you feel blue? One, two, do you feel blue? Three, four, fill your core Five, six, learn some tricks. Seven, eight, maybe skate! Nine, ten, lockdown is quick then..

Wellbeing Guide 2021

Raa Raa Rona Raa Raa rona, have you any cure? Yes sir, yes sir, a vaccine or two! Some for the frontline, some for the ‘old’ And some for the rest of us will soon beat this cold. Little Miss Hygiene Little Miss Hygiene sat on a lounge-chair, Studying at home, not away. Along came a spider who sat less than 1.5 beside her, and frightened Miss Hygiene away.

Itsy Bitsy Sydney-Sider The itsy bitsy Sydney-Sider went out of home, don’t shout! The need for food and exercise, washed the Sydney-sider out. Out came the essential, and dried up all the vain. And the itsy bitsy Sydney-Sider went back home once again. It’s Lockdown, it’s Boring It’s lockdown, it’s boring. Working on health is rewarding. Get out of bed, and keep a clear head and try to stay happy each morning. See health.nsw.gov.au for up to date and accurate info !

By Jessica Fergusson (Arts and Business/Law III)

Wellbeing Guide 2021

Contributions Law students and their wellbeing at UNSW Law students typically enter their degree with high levels of wellbeing. This is partly because they tend to be at the top of their class and getting into law is a well-recognised achievement. But this feeling of well-being may drop off as they do their law degree. Obviously not all students can have the top mark so necessarily some will not have that way of feeling good. My research on UNSW law students in 2009 and 2018 shows how law students tend to see the world. Compared with other students, law students tend to do law because of someone else’s preference, they are very focused on marks, they tend to be less intrinsically interested in the subject-matter, and they tend to dislike groupwork. This obviously doesn’t apply to everyone, but it does seem as if law students are more likely to be extrinsically than intrinsically motivated. If we unpack this it means that law students may be more likely to give other people the power to determine their identity and value. For example, if you identify with the mark that

another person gives you (eg you get 85% in an assignment so you think, ‘I’m an HD student’), then you are effectively giving that person the power to decide who you are. This is dangerous because it risks your view of yourself: if you fail you might think, ‘I’m a failure’). However, if you can convert that extrinsic way of thinking to an intrinsic one, you are in charge - you might decide that the mark you receive for an assignment is not a description of you, but a tool you use to help you perceive what you need to do to learn. This subtle shift in thinking means that you have empowered yourself and are not allowing another person to decide on your value as a person. Many law students learn this and enhance their flexibility and resilience considerably. We do have to assess your work. What the Faculty would like to see is that our students have a good sense of their own identity, values and motivation which is separate from their law studies so that they are better protected from the depression and anxiety that can arise when you let other people do the valuing of yourself. Professor Prue Vines, Deputy Dean (Education), former Director of First Year Studies, 1996-2019

Wellbeing Guide 2021

What is Anxiety without fear?

Living with Fear Between 6% and 10% of the population hear voices on a regular, recurring basis. Putting this in perspective, 7% of the population of Australia are living with diabetes, putting “voice hearing” on par or above this “common” condition. Yet very few people know anything about voice hearing? Why? Sadly, the experience is much stigmatised in our society, causing non disclosure among people with lived experience for fear of recrimination. This is due to ignorance of the experience. Almost half of all voice hearers live in harmony with their voices, never requiring or seeking intervention from mental health services. This, in itself, dispels the “myth” that all people who hear voices have a mental illness. However, for the other half, the voices are very controlling often aggressive and derogatory, tormenting the voice hearer and rendering them “disabled’ by the experience, unable to function normally. So what separates the two Halves? FEAR. FEAR IS THE MASTER EMOTION.

What is a Panic Attack without fear? What is Paranoia without fear? What is Hearing Voices without fear? CONTROL THE FEAR AND RECOVERY IS POSSIBLE Over 80% of “disabled’ voice hearers attribute the onset of their voices to some traumatic event/s in their lives. There have been many substantial and positive developments in working with voice hearers over the past 20 years. Sadly, this work and success has not emanated from mainstream mental health but from the worldwide “Hearing Voices Movement” (HVM). HVM is represented by individuals and organisations worldwide who see voice hearing as a complex, significant and meaningful reaction to life events that needs to be explored, rather than just a symptom of an illness to be ignored. The Melissa Roberts Foundation (MRF) is an organisation based in Sydney that provides Support, Information, Training and Education in the areas of Hearing Voices, Paranoia and their links to Childhood Trauma. The MRF is proud to be part of the worldwide HVM. The MRF is dedicated to a young woman “Mel” who sadly passed away in 2010. Mel was a voice hearer who also endured severe depression and paranoia. The MRF also establishes and supports self help groups for voice hearers across NSW. There are many resources available on the MRF website - melissarobertsfoundation.org.au We believe everyone can recover. Always remember - YOU ARE NOT ALONE. Bruce Roberts, Chair of the Melissa Roberts Foundation

LIFELINE What is Lifeline? Lifeline Australia is Australia’s national crisis support hotline. Who can use Lifeline? While many callers express having suicidal thoughts, a large percentage of callers ring Lifeline to simply have a chat or vent about their day in a confidential, non-judgmental environment. We have many callers living alone who call daily just to get the events of the day off their chest. Particularly in this lockdown, I would implore anyone to call Lifeline. Trust me when I say we’ve heard it all, and that nothing is too “silly” or “trivial” to talk about. Is there a wait time? This depends on what time of the day you contact Lifeline. Most days, particularly during the day time, you will immediately get through. Currently, we have understandably experienced an increase in calls due to COVID19 so you may experience a small wait time, particularly at night. However, those of us working at Lifeline have the analytics on our systems where we can see how many people are waiting in the queue, so please rest assured that we will 100% get to you. Will I have emergency services called on me? It is genuinely something that occurs once in a blue moon, such as if a caller has a loaded gun. We have many long-term volunteers go over 10 or even 20 years without ever having to involve emergency services to intervene. It is truly the last resort, as we genuinely respect the wishes of our callers as much as possible and understand how deeply traumatic and unhelpful a hospitalisation or a police check can be especially for callers from marginalised communities. So even if you are experiencing strong suicidal thoughts and urges, we very much remain a confidential hotline where it is safe to talk and express your feelings. How do I access Lifeline? You are so much more than your darkest moments. Lifeline offers a variety of mediums to talk to suit what you are comfortable with. Phone: 13 11 14, 24 hours 7 days a week Text: 0477 131 114, 12pm to 12am every day Online: https://www.lifeline.org.au/crisis-chat/, 7pm to 12am every day

Wellbeing Guide 2021

University support Psychology & Wellness (formerly known as CAPS): a Monday to Friday on-campus service where you can see psychologists, counsellors and other support staff free of charge. Psychology & Wellness also allows you to make on the day appointments, if you need to speak to someone urgently. Special consideration: if something has come up or has otherwise affected your ability to complete assessment tasks, you can apply for special consideration. This could allow you to submit your assessment at a later date, sit a supplementary assessment, or receive an aggregated mark. Equitable Learning Services (formerly Disability Support Services): provides tailored support if you have a disability or health concern (including mental health). Learning & Career Hub: provides you with the opportunity to access workshops, book individual consultations and improve communication skills to aid your academic development. External Support Lifeline: an online crisis support service that provides mental health support 24 hours a day, seven days a week. Ph: 13 11 14 Headspace: an organisation that offers a range of free or low cost services, including a free to download app that provides access to guided meditations, sleep assistance and mindfulness activities. eHeadspace also provides free services to individuals under 25, and allows you to call, online chat or email a professional. Beyond Blue: a mental health and wellbeing support organisation, that largely provides programs to address depression, anxiety disorders and related mental illnesses. They also sustain 24 hour online chat service, email and online forums, as well as a direct support line. Ph: 1300 22 4636 Twenty10: an organisation that specifically supports members of the LGBTQIA+ community aged 12-25 with housing, mental health, counselling and support. Ph: 02 8594 9555 Mental health plans: visiting your GP and requesting a mental health plan can make counselling and psychologist services more affordable and accessible.

WELLBEING GUIDE 2021