Wellbeing Guide 2022

Motivating your wellbeing...

Presidents’ Welcome

We proudly present to you the UNSW Law Society’s Wellbeing Guide for 2022. UNSW Law Society prides itself on the continuing efforts to making university a well-rounded and positive experience for law students. A key aspect of achieving this, is the focus on wellbeing initiatives and programs to emphasise that despite the challenges of your degree, you should not be comprising your physical or mental wellbeing and ultimately taking care of yourself should be your utmost priority.

It is without a doubt that you have the determination to strive for a certain grade or job and that is to be highly commended. However, it is important that you complement this with the determination to become the physically and mentally healthiest version of yourself. As such, this guide has been created as a reminder for students to pursue personal growth alongside professional and academic pursuits. This guide dives into topics that are not taught, nor can be taught at university but are nevertheless essential for a balanced lifestyle. These topics include how to build resilience, wellbeing strategies, avoiding burnout, practicing mindfulness and other healthy habits for your consideration.

Importantly, this guide recognises the prevalence of mental health issues in the workplace and provides resources for students to refer to. It is hoped that this guide will empower you to ask for help and feel supported when seeking help. We hope that this publication will start conversations on improving wellbeing in our community, where we can help each other through adversities and create a supportive, welcoming, and open environment.

We highly encourage students to reflect on their mental wellbeing, considering small steps that you might take to care for your wellbeing.

Finally, we would like to thank Shanzeh Malik, our Vice-President (Education) and Benjamin Zhang (Secretary) who have led their directors Angela Huang, Jess Sharon and Richard Zhou, in addition to the Wellbeing Warriors- Sheela Bhattarai, Ethan Symes, Bronwyn Dyer, Emily Hoare, Kayathiri Kuganathan, Livia Lin, Brissa Pamungkas, Alexandra Saad, and Jenny Yang.

Our very best wishes always, Christina Ienco and Harrison Zheng Presidents 2022

Vice-President’s Welcome

Welcome to the 2022 Wellbeing Guide!

Wellbeing is extremely important to us within the Law Society. This year we wanted to bring you a guide which helped to realistically break down how wellbeing can be implemented into each aspect of your life.

We hope that this publication starts positive conversations about wellbeing in our community. Upon reading this guide, we encourage you to reflect on your own mental wellbeing and take something from it to implement during your personal wellbeing journey.

Thank you to our all those who took the time to help put this guide together, a special thanks to our Wellbeing and Publications teams who made this guide possible.

Warm regards, Shanzeh Malik Vice-President (Education) 2022

Wellbeing Director’s Welcome

With the continuing impact of COVID-19, many students have gotten to be very familiar with their room. It’s a place where you rest, study, work, cry, eat, and laugh.

This edition of the Wellbeing Guide aims to explore the different parts of our rooms which we engage with on a daily basis. We hope that it encourages to reflect on the place of wellbeing in your life and to reach out if you need help.

Thank you so much to all of the WeWas for their invaluable contributions not only to this Guide but also throughout their year. Jess and Richard also did a great job in designing and putting up with my many requests. Thank you also to Shanzeh for supporting the Education Portfolio throughout the whole year. And finally thank you to Nick for always being there for me.

Angela Huang Wellbeing Director 2022

Maddocks Health and Wellbeing

Thinking about the impact that the last 2.5 years has had and the extraordinary level of change to the way in which we’ve lived and worked, wellbeing has never been more important. At Maddocks, our response to the pandemic has been holistic with consideration to people’s physical and mental wellbeing. The guiding principle during the last 20 months has always been, first and foremost, the health, safety and wellbeing of the firm’s partners and staff.

Wellbeing means different things to different people and is certainly a lot more than fresh fruit and yoga. We have invested a lot in our wellbeing strategy over the last couple of years and have tried to think about people’s individual experiences of COVID-19. There’s a saying that ‘You can’t always see the chaos behind the camera’ and this has been especially true while many people have been juggling personal and work responsibilities while working from home, sometimes from their bedroom.

Hopefully the experiences over the last two years have made us a little wiser and more empathetic to each other and our personal circumstances.

In 2022 we launched our new Health and Wellbeing Strategy supported by an evidenced based framework which has 3 objectives:

1. Help people to be and stay well

2. Provide an environment which enables people to work well and reach their full potential

3. Provide support to people experiencing illness, ill health and injury

To acknowledge the importance of the health and wellbeing of everyone at Maddocks, the strategy was launched as part of Wellbeing Week at Maddocks. The activities during the week provided an opportunity to focus on our health and wellbeing and connect with each other during in-person and virtual events. They were selected to focus on our mental health, physical health and support you to thrive. We heard from speakers about how to maintain your mental fitness for high performance, as well as looking at the relationship between alcohol and good mental health, meditation, sleep, stretching and smoothies all rounded out the week. Our partners and staff were able to utilise the SiSU health machines to give them instaneous information about their own physical health and wellbeing.

We measure the success of our health and wellbeing programs in several ways including through our engagement survey where we recorded some very positive responses to leading indicators of health and wellbeing including:

• I am able to be myself at work, 85% positive

• I have a sense of belonging at Maddocks, 80% positive.

ABOUT US

With over 25 o ces spanning Asia, Europe, Australasia, and the Middle East, careers at Herbert Smith Freehills o er our graduates the opportunity to experience being part of a truly global law firm. Working with some of the most significant organisations in the world, opportunities to have social impact, and learning from our world-class team every day will enable you to create solid foundations on which to build your career in law.

We’re proud to say that we put people first. Our firm is built on a diverse culture, reflective of the societies in which we live and work. That’s why inclusivity is key to our success. At Herbert Smith Freehills, you’ll be valued for what makes you di erent and accepted for who you are. We recognise the power of diversity and inclusion to drive innovation, collaboration and business outcomes. So, whether it’s working on the latest advancements in digital law, taking part in some of the biggest mergers and acquisitions around, or helping people through our extensive pro bono work – you’ll develop the skills to solve the most complex challenges in thoughtful and innovative ways.

WE WELCOME

DIFFERENT

Great lawyers are both curious and creative. We encourage you to challenge assumptions and open yourself up to new ideas. So, what exactly are we looking for?

There’s no single path to becoming an exceptional commercial lawyer. We look beyond your academic record and your technical aptitude. We’re focussed on finding people who have the curiosity to explore all the angles and the empathy to place themselves in their client’s shoes.

In line with our 10 Actions for Change we are proud to use the Rare Contextual Recruitment System (CRS). The CRS allows us to understand each applicant’s achievements in the context that they have been gained. We understand that not every candidate’s achievements look the same on paper – and we want to recruit the best people, from every background.

CLERKSHIP PROGRAM

We select many of our graduates through our vacation clerkships. During this immersive experience, you’ll receive hands-on practical experience, as you work on some of the diverse challenges facing the team you’re collaborating with.

You will gain a deeper understanding of life at the firm and what your future could look like if you join us. Some key features include the opportunity to:

• Sit within a specific team, delivering real work for key clients

• Before you join, submit a preference for a team to tailor your experience

• Navigate the first step of your career with partner and graduate mentoring support

• Attend workshops and presentations covering all our practice areas

• Contribute to our pro bono practice

• Work with cutting edge technology through our innovation projects

• Networking opportunities to meet people across the firm

We're Herbert Smith Freehills, one of the world's leading international law firms. Join us and you'll be at the centre of high-profile cases, highimpact deals and you'll grow from new experiences every day.

JOINING US

We o er a range of summer and winter clerkships across our Australian o ces. If you have queries about graduate or vacation clerk positions, please visit our website: careers.herbertsmithfreehills. com/au/grads/vacation-clerkships or contact one of our graduate recruitment consultants.

KEY DATES/DEADLINES

SYDNEY

Positions 30-35

Clerkship programs 1 Summer

Applications for all 2022/23 programs open 6 June 2022

Applications for all 2022/23 programs close 10 July 2022

Offers made 14 September 2022

MORNING

5 Shots of Coffee

To Boost your Wellbeing

Well-being does not only include our mental health, rather, it encompasses physical and social health! As you know or may have already experienced, well-being may become overlooked as life becomes stressful and overwhelming. Luckily, I have collated some quick and easy tips to help you bolster healthier living that can be easily incorporated in your daily schedules. Learn to distance yourself from technology more, do random acts of kindness, engage in more positivity, get close to nature and listen to music!

1. Lower your screen time

On average, Australians spend around 5.5 hours on their phone each day. While technology can increase efficiency and productivity, consuming excessive amounts can have deleterious impacts on your health by causing mental fatigue, anxiety and/or stress. Significant associations between high screen time and low well-being levels have been reported! Reducing your screen time not only improves your well-being but gives you more time to mingle with family and friends and experience the beauty of the world around you.

2. Do a random act of kindness

Martin Seligman, the father of positive psychology, said, ‘find one wholly unexpected kind thing to do and just do it’. It could be a simple smile, compliment or coffee shout-out. Happy people have better relationships and lead more satisfying lives. If that didn’t convince you, being kind strengthens your immune system by increasing oxytocin levels (the love hormone). Acts of kindness similarly produce endorphins, a natural painkiller, dopamine which stimulates your pleasure and reward powerhouse, and serotonin to make you feel calm and happy!

3. Contagious happiness

Be around people who radiate positive energy rather than take or deplete your energy. Exuding and receiving positivity motivates you to reach your goals, make happy memories and flourish. Being around the right people in your social network can boost your mood and create a better sense of well-being. Your positivity spreadsmake it worth catching.

4. Plant positivity

‘We must cherish the natural world because we’re a part of it and depend on it’ - Sir David Attenborough. Indeed, exposure to nature promotes feelings of comfort, gives us our daily dose of vitamin D serotonin and helps decrease psychological and physiological stress. Escape from the congestion of urban living and get some exposure to the great outdoors, or better still, bring nature to you. Cultivate the human-nature relationship with some indoor plant additions. Not only do plants look aesthetically pleasing but can boost your well-being, attention and focus.

5. Listen to music

Are you having a bad day? Researchers have shown how deliberate music listening can enhance positivity, getting you pumped up and motivated for what’s ahead. Whether you’re studying or working, music can improve your learning and memory. Although, the type of music does matter. It may be best to ditch heavy metal or loud rock for activities that require intense focus and attention. That being said, there’s no one size fits all approach; different genres affect people differently based on their eccentricities. Find what works for you and experience the powerful influence of music on your

I hope you enjoyed reading these tips and will take proactive steps to incorporate them into your life more.

Mirror, Mirror on the Wall

“You are what you think.” It’s a common phrase used in our everyday lives, but what does it actually look like in practice?The power of thoughts is immeasurable and therefore we need to develop a positive, resilient mindset. Affirmations can be used for all areas of life including improving self confidence and creating positive changes in your career. They are positive statements phrased in the present tense that declare what you want to be true about yourself or your life, as if it were already true. They help reprogram our thinking patterns to challenge and overcome self-sabotaging thoughts.

Try starting your day with some positive affirmations to start off on a good note and encourage an optimistic mindset. Using visualisation in the mirror, try some of these phrases:

I wake up motivated and focused

I am strong-willed, passionate and brave

“I am in the right place at the right time, doing the right thing” Louise Hay

“Nothing can dim the light that shines from within” Maya Angelou

I am always good enough

I take failure as a learning experience to grow

I am seen and loved just for being who I am, just for existing

I

Imakemyselfproud

My perspective is unique and important

I don’t take myself too seriously

I am worthy of what I desire and all that is coming my way

I let unimportant trivialities pass me by

I am always learning so it’s okay to make mistakes

I strive for continuous growth, but at my own pace

Ibelievethat goodthingsare coming

I am complete as I am, others simply support me

Itrytolookonthepositiveside

I am continuously grateful for all that “The ultimate truth of who you are is not I am this or I am that, but I Am” Eckhart Tolleis yet to come

Iamsuccessful beautifulMybodyisinthisitsmomentandat currentsize

breathe in trust and exhale doubt

Iam continuously gratefulfor allthatIhave, andallthatisyettocome

I think BIG

“The ultimate truth of who you are is not I am this or I am that, but I Am” Eckhart Tolle

Iliftmyselfand othersup

MIDDAY

Mindful Eating

Content Warning: Disordered eating & diet behavior. If you are sensitive to these topics, we recommend that you give this article a skip.

Do you ever find yourself munching on a snack in front of the laptop and the next thing you know, you have finished the entire bag? Here’s how to maintain a healthy mindset about food, so you can enjoy each of your meals to the fullest.

Please note: this post is aimed to help those who struggle with mindless eating, and not meant to make you feel any guilt. Mindless eating occurs any time when the brain is distracted, and the person is not aware of what or how much food he or she is consuming. The cause for mindless eating is complex and below is a non-exhaustive list of some risk factors.

Lack of awareness: not recognising the difference between hungry and non-hungry eating. Distracted eating: the mind is side-tracked by television, conversations, or other distractions. Emotional eating: feeding emotions and turning to food as a sense of comfort when sad or bored.

Strategy to stop mindless eating – mindful eating! Mindfulness means to increase one’s awareness of his or her own physical, cognitive, and emotional state, as well as the environment and events he or she is experiencing in the present moment.

Mindful eating helps individual control binge eating and overeating, enabling them to fully aware of the type of food they are consuming, and the body’s satiety signals.

Consider your feelings when eating: am I eating because I am hungry or am I eating to feed my feelings? Eliminate distractions: don’t use your phone and turn off the television. You know that you’ll only manage to watch the opening anyway. Instead, pay attention to the smell, taste, sound, texture and look of the food. Eat slowly: put utensils or food down between mouthfuls; stop eating just before you feel full and wait 10-20 minutes before eating more food if you are still hungry.

Steps to mindful eating: 1. 2. 3. However, in the end we encourage you to remember that food should NEVER inspire guilt. Snacks are an important part of life! We should try to eat what makes us feel good, and to take care of our bodies.

Jenny Yang

movie movie rreview: eview: Encanto Encanto

It’s been a long day. Maybe even a long week. When you’re feeling exhausted or a little bit down, perhaps it’s time for a pick-me-up movie that you can unwind with to look after your wellbeing. One of my favourite films is Disney’s Encanto. I’m sure a lot of you have heard the hit soundtrack, maybe even had ‘We Don’t Talk About Bruno’ stuck in your head. But that’s not the main reason why I’d recommend giving it a watch.

It wasn’t just the main character, Mirabel, that I felt a connection to. I found a piece of myself in every Madrigal, because their identities all rested on their ‘gifts’ or lack thereof, rather than who they were as people. Growing up, so much was focused on achieving, devoting all of my time and energy to my grades, music exams, sport competitions, because that’s just what I’d been conditioned to do. I neglected my own needs to satisfy the wants of others. After all, who would I be without my accomplishments?

movie movie rreview: eview: Encanto Encanto

I know I wasn’t alone in viewing myself this way because so many people in my cohort were engaged in competition to rise to the top as the ‘golden child’. The ‘perfect’ Isabela receives all the praise in the film, whilst the other siblings are often left in the shadows desperately trying to get the same attention. This toxic attitude creates so many mental health issues that can detrimentally impact our wellbeing, as well as our relationships, as the film depicts. When we are so focused on the material, we lose sight of what really matters - our shared humanity.

One of my favourite lines from the film, by Mirabel’s father, “surrounded by the exceptional, it’s easy to feel unexceptional”. I love the irony of it, too - a minor character with a major life lesson. It’s easy to struggle with our confidence and insecurities, especially as law students, but this film demonstrates that such feelings are universal and nobody’s life is perfect, even if they don’t show it.

livia lin

LETTERSFROMOURDESK

Makingthefirststepisthehardestbutdefinitelyworthwhile.

LETTERSFROMOURDESK

How to Succeed as an International Student in Law:

Choosing to undertake a law degree is a huge and exciting step that opens a world of possibilities and opportunities for you. However, choosing to study an intellectually challenging degree in a foreign country while you navigate homesickness and building new social connections can be challenging. But fret not, it seems like a lot, but it is manageable!

So here is how you can succeed as an international student:

1.When you first arrive at UNSW, focus on building social connections with your peers. Get involved in the peer mentoring program, participate in various faculty competitions, attend social events. Try joining one of the Arc clubs and societies alongside UNSW Law Society based on your interests and hobbies. This will allow you to connect with people who share similar interests and feel less isolated while you navigate moving to a new country and studying in a new city.

2.Before you start your courses, think about what learning style suits you the most and will help you balance the combination of going through weekly readings, participating in class discussions, and managing any other expectations of a volunteering or paid opportunity. You may not know what learning style works for you as studying in high school or another undergraduate degree is not like studying in law. Learn to manage your expectations and be aware that it is completely normal to not perform up to your expectations immediately until you trial a few different methods that suit your learning style. You can find several resources on this from the UNSW Academic Skills Unit or through various other online resources.

3.Focus on your academics. While it is important to not place unrealistic expectations on yourself and burn yourself out, focus on studying smart and not get burnt out by studying hard It is important to take account of how much workload you can manage alongside a full-time study load. Be careful not to take on too many extracurricular volunteering opportunities or paid working opportunities that detract from your ability to focus on completing your readings or other associated class work. Make detailed notes – write it down or type it to make sure you have thoroughly read your course materials. (Avoid using shared resources as your independent source of notes as they won’t be accurate or relevant and could also count as plagiarism) At the end of every term, you want to be able to compile your notes into succinct outlines that will allow you to complete your exams within the specified time frames.

Howdoyouhelpifyoubelieveyour friendisexperiencingtroublewith theirmentalhealth?

SIMPLIFIED MENTAL HEALTH FIRST AID

Approach the person

It is most important to approach them and show that you care and want to help, rather than ‘saying all the right things.’

Do not be afraid to ask about suicide. Studies have shown that this does not ‘put the thought’ into their mind or raise the risk of suicide.

Listen to them

Try to make them feel that they can talk freely without being judged

Avoid expressing judgments or minimising their problems

Give hope and support

Tell them that mental health problems are treatable and help is available

Ask them what kind of help they would like from you

Encourage the person to get appropriate professional help

Help them: you can offer to help them do research or make a phone call together with them, or walk them to the clinic Resources such as GP, Kids Help Line, Beyond Blue are available

Encourage other supports

Encourage them to use self-help strategies as well as seek support of family, friends, support groups, and others Mental health problems often are not ‘solved’ in one go: keep in touch and keep checking up on them

Encourage and help them to get appropriate professional help as soon as possible

If you believe they will not stay safe or if they refuse, call a mental health centre or crisis telephone line and ask for advice

AFTERNOON

"What's your favourite song?", "Who's your favourite artist", "Do you like rap or pop music?": these are all questions we ask or have asked each other in an attempt to understand a person better But I know that I definitely struggle to answer questions like this when it's difficult to narrow down my preferences to a single response Music is entirely subjective and one's playlists can be tailored to the individual's experience and taste The genres, moods and even languages of a playlist can be a reflection of the person's psyche and by extension their overall wellbeing I, for one, have an extremely broad range of playlists, each a small reflection of the rollercoaster of emotional states I experienced, especially during the 2021 lockdown. From peaceful days to ones where I couldn't stop crying, curating and listening to music as my form of 'mindfulness' to manage my mental health in tough times So, I would recommend the following types of playlists of every mood, for everyone.

Cry Session Tranquility

Artist: Sad, lonely, depressed Genre: Indie, Pop Lyrics: Playlists like this one are curated sad songs which you can cry to Whethe is over a heartbreak or you are generally having a hard time and need to let it all o this would be your go to playlist Expert you have an iphone, try out the “Speaker>Background Sounds” setting w “Rain” while listening to this playlist- main character vibes

Artist: Chill, peaceful Genre: Indie, Soul, RnB, Classical music

Lyrics: This is a playlist that should allow you to wind down and simply exist. It should be calming, slow and mainly instrumental to help you relax to a slower beat and be more in tune with yourself and your surroundings

Hype Yourself

Artist: Happy, Motivated, Excited Genre: Upbeat- Pop, Rap, Rock, Hyperpop etc

Lyrics: This first type of playlist is, I think, an essential It's a mood booster for that dopamine rush Listening to playlists like this in the morning can really set the tone for the day Or if you're simply feeling low energy, shuffle this playlist for some motivation

Song Recommendations:

- Every Summertime Niki

- Wingman Boysworld - Girlfriends Boysworld - Adios Hoody, GRAY

- As Long As You Care Ruel

- Me Necesita CNCO, PRETTYMUCH

- Diganle Tainy Remix Leslie Grace, Becky G, CNCO

Nostalgia

Artist: Happy, Energetic, Warmth Genre: 2000s/10s Pop

Lyrics: This playlist, I highly recommend It’s one that will make you feel hyped up really quickly and take you back to your childhood, a time of warmth, energy and comfort Generally popular songs from around late 2000s and early 2010s are the go to to take you back in time

Song Recommendations:

- Girlfriend Avril Lavigne

- Still Into You Paramore

- One Less Lonely Girl Justin Bieber - Unwritten Natasha Bedingfield

- Torn Natalie Imbruglia

- No Scrubs TLC

- Best Song Ever One Direction

The "You" Factor

Artist: Any Genre: Any Lyrics: This is YOUR playlist and arguably your favourite one. The one that is special and different to anyone else’s- capturing a little bit of you It could have songs from any genre or language to showcase your interests and passions For instance, a “you” factor playlist could be one filled with South Asian music if you are South Asian to encapsulate your ethnic identity, or it could be filled with Spanish music to show your love for Latin and Hispanic culture

Kayathiri Kuganathan

How To DIY Karaoke

Why Karaoke?

Karaoke is the single best way to let out your emotions when you can’t break your parents’ dinnerware or have a fist fight with your enemies (both of which are considerably more dangerous) What better way to destress than screaming at the top of your lungs in a dark sound proof

room with no one to hear you?

But when your feelings are weighing you down and it’s too difficult to get to your nearest karaoke joint, this comprehensive guide to karaoke in the comfort of your own home has got your back

What you need A microphone

Any object that you can hold in your hand is automatically mic material Hair brush? Mic Perfume bottle? Mic Even your phone can be a mic When you get more into karaoke, you can upgrade your mic to a fun kid’s echo mic or a fancy speaker mic designed for karaoke

Some lights

An absolute must to get the karaoke vibes right Any sort of colourful lights will do, like LED strip lights, a sunset lamp or a galaxy projector Even playing a YouTube video of disco flashing lights with your screen brightness turned all the way up does the job

Lots and Lots of Water

This one is pretty self explanatory Keep those vocal cords hydrated!

The Ultimate Karaoke Playlist

Picking the perfect songs to sing your heart out to is super important My personal go-to’s are a little Adele, Bruno Mars, Conan Gray, and you can never go wrong with a whole lot of Olivia Rodrigo You can find karaoke tracks on YouTube, or even using Spotify’s lyric function

Trouble picking songs? For the perfectly curated playlist to match your mood/vibes, head to the previous article

Now that you’ve got your weapons, you are ready to fight your demons Scream at the top of your lungs (while being considerate to housemates, pets and neighbours of course) and achieve the ultimate catharsis out of the marvel that is karaoke

Brissa Pamungkas

g t e d i v e r s i t y o k n c g h b i l f a h f a e m v o d l g n r l a n c j q s e l f c a r e p t i o a l s p o i t p s u c c e s s o k w g r p d k n x s z l b k m f q u s t b e i h m w f v t f a g o y w x e h r s r j u e y i n r d p c l s g s u e i e o c g x c d t e n j x u k o n l l g y j a o p o e r g o i p r p j a i d q l a u g h w n a t m p b r v t e f e r v t c i b s c w h o l u d i n r s i p o s i t i v e t r h p t o c a m w l p d c r v j p w t o x y n e l t e a h m q y k b o o j e g l s b g u c n k l v n u t r i t i o n h n z e x l s p i r i t u a l f b e i j o d p t e u h p d h l g r i x m p w e l l b e i n g o s c a l m r a s

MEME wall MEME wall

baths to relax

Hi, I'm Ethan, a 2nd year law student and a member of the Wellbeing Warriors!

My life can get quite chaotic. I am the 2nd youngest in my family with 8 other siblings and seemingly innumerable extended family members. As a result, I've spent most of my life looking for a chance to relax in the fleeting moments of peace I get during the day. My favourite way to do it is by having a nice bath, and for the last 5 years I've made sure to have at least one bath a week to improve my wellbeing. Therefore, I feel fairly qualified to share the benefits of a relaxing bath, as well as some of my own specially curated tips and tricks.

Warm baths have been proven to improve our breathing through increasing lung capacity and oxygen intake. Studies have also indicated that passive heating can reduce risks of heart attacks, help balance blood sugar levels and even aid in lowering blood pressure. Additionally, the increased heart rate that comes from an hour in a hot bath burns the same amount of calories (~140) as a 30 minute walk. With my hectic schedule, finding time to exercise can be challenging, so burning calories while taking a bath doesn't sound too bad. Whilst purely anecdotal, using epsom salts or other bath salts can also be great for muscle relaxation and soothing skin.

With that out of the way, let's get to some helpful bath tips and tricks:

Buy a bath thermometer (it can be super cheap), and when drawing baths aim for just above human body temperature (37-38°C) for maximising the above health benefits. Bring along a source of hydration, especially if you prefer your bath on the hotter side. I just use water but I know other people who like wine or ice tea.

Bath Caddies are honestly life changing for the psychopaths like myself who enjoy reading in the bath When I want to treat myself I use a bath bomb or scented salts. My all time favourite is one from Lush called 'Light the Night', though options from Amazon are often much cheaper and can do a similar job Finally, always make sure you have everything you need within reaching distance before getting in. There's no worse feeling than having to leave a bath because you forgot something.

Ethan Symes

Wellbeing Tips

Navigating the world as a young person can be challenging. Adding university to the mix can be fun, but also overwhelming at times. It’s normal to feel the pressure of having to balance everything and it’s normal to sometimes struggle to keep up with the workload. Below are some useful tips to keep a healthy headspace, ensuring you not only meet your academic goals, but your other day to day commitments.

1. Get enough sleep

Getting the right amount of quality sleep can give you more energy, improve concentration, help you better deal with stress and, you guessed it, keep a healthy headspace. However, when we are feeling stressed and anxious, sleep is often one of the first things that suffers. Try getting the same amount of sleep every night to regulate your body clock. Lowering the brightness on your phone and computer screens at night can help or mindfulness exercises like one from the Smiling Mind app can get you on the right track.

2. Exercise

Exercising doesn’t have to be running on the treadmill. It’s really anything that gets your body moving. When we exercise, feel good chemicals like endorphins and serotonin are released in our brain and these positively impact our mood. Do what you enjoy. Whether you enjoy working hard for short periods of time, or prefer swimming at the beach, it will be a lot easier to stick to it if you're having fun!

3. Create a routine and make sure to include down time

For some, creating a daily or weekly routine that provides structure can be incredibly beneficial. Organisation can help with stress by allowing us to better manage our social and academics lives. It’s important to allocate time towards friends, family and personal hobbies or interests. And, don’t feel guilty about scheduling in some downtime!

4. Recognise when you might need a bit more support

If you are struggling or feeling overwhelmed, it is ok to reach out for help. headspace is a free and confidential service where people from 12 to 25 years old can access qualified youth mental health professionals. You will need a Medicare card for some services. headspace Bondi Junction offers a range of supports for people who are worried about their drug and alcohol use, mental or physical wellbeingand sexual health. You can contact us on 02 9366 8800 to discuss your needs. Our counselorscounsellors, doctors, exercise physiologist, sexual health nurses and education support staff are all here for you!

Emily Chan and Ethan Patterson – headspace Bondi Junction Youth Reference Group (YRG) Members.

Headspace Bondi Junction 20 Bronte Road Bondi Junction NSW 2022

P: 02 9366 8800

F: 02 9366 8888

Headspace.org.au/bondijunction

Headspace National Youth Mental Health Foundation is funded by the Australian Government Department of Health ABN 70442041439

ssupport upport sservices ervices

It can be hard to find the right balance between university and other areas of our lives, and this has the potential to impact our physical and mental wellbeing. Whilst there are a range of practices we can implement into our own lives to try and safeguard our wellbeing, we don’t always have complete control over our physical and mental health. Please remember that there is never a need to feel that you are alone, and that there are a wide range of services and support systems available that you can access for free or at a low cost.

Just as if you were physically injured you would go and see a doctor, there are many resources available for you to help with your wellbeing and mental health. We have compiled a list of these which you can use at any point in time throughout your time here at UNSW.

A great place to start is reaching out to your friends, family or anyone you feel comfortable talking to. Something as simple as bringing a friend along to wait with you at a medical centre may help to ease any pressure you might feel.

On Campus Support:

Student Support and Success Advisors:

The UNSW Student Support team is there to help you and provide advice on anything related to university life that you may be struggling with from personal wellbeing, academic performance to questions about special consideration and visas. Visit https://www.student.unsw.edu.au/advisors for daily drop in sessions or to book longer consultations.

Psychology & Wellness (formerly CAPS): provides free and confidential telehealth and face to face counselling sessions to all students at UNSW. Visit https://student.unsw.edu.au/mhc to complete an online form to have an appointment arranged for you.

Career Counselling: UNSW Law offers career counselling for UNSW Law students. Visit https://my.law.unsw.edu.au/careers/resources to book an online appointment.

Equitable Learning Services provides practical support to ensure your health condition doesn't adversely affect your studies. Visit https://www.student.unsw.edu.au/els to get in contact.

UNSW Health Service: provides an on campus GP service. This is a great place to start if you recognise that you need help. Your GP will listen to everything you want to share with them and can refer you to other mental health services such as psychologists. They are there to help you and support you in receiving the help you need. You can arrange a visit here: https://www.student.unsw.edu.au/hsu.

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Urgent help

NSW Mental Health Line - 1800 011 511

The Mental Health Line is a great place to start if you don’t know who to reach out to when you realise you need help. Mental health professionals will talk to you and help to guide you in the best place for you to reach out to for help and is available as a 24-hour telephone support.

Lifeline - 13 11 14

Lifeline provides free, 24-hour telephone crisis support. Volunteers provide suicide prevention, support and assistance without any judgement and are there to listen to you and help you when you need it. Lifeline also provides 24-hour chat services for individuals who would prefer to talk to volunteers through instant messaging rather than phone conversations.

Beyond Blue - 1300 22 4636

Beyond Blue offers free 24-hour telephone support from trained mental health professionals for any issues or concerns, no matter what they are and will also guide you in the next steps in reaching out for help.

What to say when you call these services

“Hi, this is the NSW Mental Health Line / Lifeline / Beyond Blue. How can we help you?” “Hi. I called today because I need help finding the right place to look for to help with my stress/mood/anxiety/anger/eating etc”

“Hi. I called today because I’ve been struggling with certain things in my life and don’t know what to do about it”

“Hi. I called today because I needed someone to talk to” Remember that whoever picks up your call, they are there to help you so don’t be afraid that you’ll say the wrong thing. Take your time and let them know what you need help with.

Wellbeing @ LawSoc

The Wellbeing Warriors at LawSoc runs events and creates resources aimed for all law students at UNSW to support mental and physical health. Look out for our #WellbeingWednesday posts on Facebook & Instagram and Wellbeing Week in Week 8 every term. If you have any ideas as to how we can improve our initiatives, or would like some assistance in seeking help please feel free to reach out to us at wellbeing.director@unswlawsoc.org.

The Wellbeing team is unique as it is the only subcommittee of LawSoc and we would love it if anyone interested applied to join. Keep an eye out for applications which will open at the beginning of 2023!