2018
Wellbeing Guide
Acknowledgments Publications Design Coordinator Karina Wong Publications (Education) Directors Kelly Yoon, Jennifer Zhao and Shirley Zhang Publications Design Kelly Yoon Illustrations Freepik, Smashicons, Roundicons, Yannick, Vectors Market and Prosymbols Other Contributors Von Bacani Nayonika Bhattacharya Sean Bowes Ankita Choudhary Alanna Condon Nikita Harlalka
Natasha Hartanto Lauren Howe Natasha Krikorian Emily Little Celina Lui Catherine Macarounas
Francesca Nyilas Georgia Pick Thalia Piperaris Lauren Stinson Stephanie Tong William Vu
Jake Widjaya Tracey Xue Anne Yang
Content Warning This publication features information specifically relating to mental illness and suicide, including personal reflections from UNSW Law students. Nothing in this publication is intended to substitute professional help and support. UNSW Law Society Inc 2018 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 editor 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. Further, any reference in this document to "LawSoc" or "Law Society" refers to UNSW Law Society Inc.
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Editors' Note Our aim for the Wellbeing Guide is to provide relevant information about how to maintain your mental and physical wellbeing throughout law school. By including articles and personal reflections written by law students, we hope that you'll see that other people in law school also care about health and wellbeing. You're never alone in what you're going through! We have included a list of resources at UNSW and online that you can use in your daily life to consistently prioritise your wellbeing. We wish you all the best for the rest of your law school journeys and we hope that you will be encouraged by the 2018 Wellbeing Guide!
“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.� - Andrew Carnegie
Jennifer Zhao
Kelly Yoon
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Shirley Zhang
Contents Presidents' Welcome Vice-President's Welcome Message from the Wellbeing Directors Mental health and the legal profession Break silence on depression: Justice Marshall
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Staying well in law school Wellbeing is an investment Strategies to invest in our wellbeing Avoiding burn out Solutions to burning out Mindfulness Maintaining a healthy diet Getting active The importance of socialising and forming a support network Resilience Keeping things in perspective Dealing with disappointment
10 11 12 13 14 16 17 18 20 21 22
Mental health Helping a friend Coping strategies for poor mental health Suicide signs
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Support Breaking down barriers: Seeking help for mental health issues Support at UNSW Online support Mental Health Care Plan
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31 32 33 35
Presidents' Welcome The UNSW Law Society prides itself on supporting and providing mental health initiatives to assist the development of our students through their degree and equipping them with a mindset that will help them thrive in their career of choice. With that in mind, we are pleased to welcome you to the inaugural Wellbeing Guide! This Guide comprises of student testimonials, tips to look after your physical and mental wellbeing through law school and beyond and resources for students to reach out to. More importantly, it highlights the prevalence of mental health disorders in the legal profession making it particularly important for law students to develop these skills early on in their degree and career. As much as legal research and critical thinking are skills you develop through your time at law school, having the tools to manage your mental health and wellbeing are crucial. We would 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. With 50% of law students, 33% of solicitors and 20% of barristers reporting they have experienced depression at some point, it is particularly important that we as a profession have a stronger and more renewed focus in overcoming these statistics and instilling good mental health practices in young students going into the profession as well as inform them of the resources available. We are proud for the release of this publication to be part of LawSoc’s continuing efforts to support the wellbeing of students at our law school, and hope to de-stigmatise mental illness and allow students to have a open communication, building a community where we can help each other look after our wellbeing. As a final note, we would like to thank everyone that made this inaugural publication possible, especially Natasha Hartanto, VicePresident (Education), Jennifer Zhao, Kelly Yoon and Shirley Zhang (Education Publications Directors), and Karina Wong (Publications Design Coordinator) who all spent countless hours creating this Guide. We hope to see more law students practicing good wellbeing practices and knowing that no matter what they are experiencing, they are not alone, and that there is whole range of services that exist to support you through it. Nikita Harlalka & William Vu Co-Presidents
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Vice-President's Welcome
Hello and welcome to the inaugural publication of the Wellbeing Guide! I am extremely proud of the release of this publication, not only because of its quality but also because of its place in the promotion of good mental health and wellbeing practices at UNSW Law. It is no secret that the legal profession experiences an egregiously high rate of mental health problems and it seems like that starts in university. Alarmingly, 46.9% of Australian law students have reportedly experienced depression first-hand and 35.4% report having high or very high levels of distress. As both Vice-President (Education) and someone that has seen the effects of poor mental health in action, I hold great importance to the work of the Student Wellbeing Directors in promoting wellbeing and breaking down the stigmas surrounding mental health. I truly hope this publication - in addition to the string of wellbeing initiatives run by LawSoc throughout the year - help you, reader, in maintaining a balanced and happy life. I hope to see you at our next wellbeing event! Natasha Hartanto Vice-President (Education)
For more information on the statistics above, see Nom Kelk, Georgina Luscombe, Sharon Medlow and Ian Hickie, Courting the Blues: Attitudes Towards Depression in Australian Law Students and Legal Practitioners (University of Sydney - Brain and Mind Research Institute, 2009).
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Message from the Wellbeing Directors It is our privilege to help promote the importance of student wellbeing and play a role in de-stigmatising mental health issues within the UNSW Law Society. Mental health issues affect people irrespective of gender, race, religion, age or socioeconomic background. However, as a recent study shows, the legal profession is overrepresented when it comes to mental illness, with up to 50% of solicitors, students and barristers in New South Wales experiencing depression at some stage during their career. The take home message from this study - and what we hope to impart on you all this year - is to remind you that if you are experiencing mental health issues or struggling with maintaining a healthy life balance, you are never alone. Each semester, we face a number of challenges within Law School, including the stress associated with midsemester assignment deadlines, exams, the disappointment of receiving marks that we aren’t happy with, as well as the pressure and constant juggling act to find time for weekly readings, work commitments, extra-curricular activities, and staying connected with friends and family. These challenges, along with all the other things that life throws at us, are faced by all law students on a daily basis. It is our role to provide you with resources and strategies to assist you to seek help when times get tough, and also to encourage positive behaviours that help you maintain your personal wellbeing. Please remember that being a law student is one small part of your identity, and your mental health and wellbeing is always a priority. We hope you find this guide helpful, and we would like to offer a very sincere thank you to everyone who has contributed to its publication.
Jake Widjaya
Emily Little
Alanna Condon
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Mental Health and the Legal Profession The legal profession experiences a unique degree of psychological distress compared to other professions. Although this is not a novel discovery, it is imperative not to take for granted the enduring need to prioritise wellbeing. Thus, keeping in mind a snapshot of mental health in law school builds important foundations for our wellbeing as we go forth and achieve a rich and fulfilled career in the legal profession. - Statistics 21.9% of law students reported high levels of distress (compared to 10.2% in the general population) and 13.3% reported levels of very high distress (compared to 3.1% in the general population) 22.3% of solicitors reported high levels of distress (compared to 9.2% in the general population) and 8.7% reported levels of very high distress (compared to 3.8% in the general population) See https://www.lawsociety.com.au/about/YoungLawyers/MentalHealth/Statistics/index.htm for more key statistics.
The enormous pressures placed upon law students are extremely taxing. These pressures are due to a combination of the volume of the work demanded, the drive to succeed academically, and the need to balance other passions and hobbies. Moreover, throughout the law school journey, there are many catalysts for mental stress, including clerkships, disappointing marks and rejected applications. In this environment, it is easy to lose sight of what is truly important - our own wellbeing. By taking a deep breath and stepping back for a moment, we can reconfigure our priorities. This is crucial for ongoing good health, which has the flow-on effects of improving our performance in, and satisfaction with, all aspects of life. Ankita Choudhary 3rd Year | Criminology/Law Stephanie Tong 3rd Year | Engineering/Law
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Break silence on depression: Justice Marshall Felicity Nelson | Journalist his combined economics and law degree at Monash University. “[As a student] I was very anxious a lot of the time, but I suppose getting married at the end of third year probably gave me a bit of stability in the final two years.” Justice Marshall said he received little support at the time from the faculty. “I probably wasn’t even aware that I had the condition. I just thought it was normal.”
The sole superior court judge to speak publicly about his lifelong struggle with mental illness has called on junior practitioners to share their stories. Justice Marshall recognises that telling people you are a lawyer with a mental health problem is a courageous thing to do. “It would be an even more powerful message for young lawyers … to say: ‘Look, I have had these issues, but I’ve kept going and if you look after your mental health, take time out to have interests outside the law, make sure you get enough sleep, think of yourself as a person not just a lawyer, you can still succeed in the law’,” he said.
He said law students today are in an even worse position, with a recent survey showing a significant proportion of students think depression is just “the price of becoming a lawyer”. “That is very disturbing. [Depression] is a big issue. There is a lot more pressure on today’s law students, because there are many more universities, fewer jobs, a lot more intense pressure to get seasonal clerkships. “And the pressure-cooker environment of junior practice with six-minute billing increments and partners being very demanding, [means] it can be a hotbed of competition for jobs then a hotbed of competition to secure ongoing, satisfying jobs.”
Justice Marshall said high-profile members of the profession have a role to play, but that it was important for “everyday people” to speak out about mental illness in the profession. However, he admits his own “coming out” in 2013 was something of an accident. “It was at a Wellbeing and the Law Foundation launch, shortly after I had a relapse with depression and was struggling with new antidepressants that I wasn’t reacting well to,” he said. “I wasn’t in a good place and I think I inadvertently ‘came out’.”
Research conducted by the Tristan Jepson Memorial Foundation (TJMF) and the University of Sydney in 2009 showed that law students suffer severe psychological distress at almost twice the rate of medical students.
Justice Marshall has had a distinguished career, first at the Victorian Bar and then as a judge on the Federal Court and the Industrial Relations Court.
Justice Marshall said the stigma around mental illness has been reduced through the efforts of groups such as TJMF and law student societies, but that more must be done.
He was diagnosed with depression in 2008, but says he has probably been living with the condition since he was 19 and two years into
https://www.lawyersweekly.com.au/news/1661 2-break-the-silence-on-depression-justicemarshall 8
Staying Well in Law School
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Wellbeing is an Investment Marie Jepson | Executive Director of the Tristan Jepson Memorial Foundation Unless we invest in sustaining our own performance, capability and capacity we become vulnerable to the pressures of practice. Self care is an investment in YOU! An abundance of well documented evidence highlights the vulnerability of lawyers and law students to mental ill health as well as the resulting, often disastrous, personal and professional impact. As Assoc Professor Gautam points out, ‘the very qualities that make you a good lawyer are the very qualities that make you vulnerable.’ Yet, despite the research, many in the profession ignore the risk and fail to invest in their own psychological health and wellbeing. They prefer to be ostriches putting their head in the sand, believing they are immune and that this message only applies to other people. As a result they fail to invest and prepare so that when confronted by a challenge, lack the necessary skills to cope and become anti-fragile. Anti-fragile goes beyond and is more than resilience. It thrives on and allows us to deal with the unknown. It is able to adapt to change, take risks, innovate and think outside the square. We need to change the conversation from 'those individuals who are the problem' to recognising that this is actually about ‘us’. We are all human and share a common vulnerability. At some time in our life most of us will face challenges that impact our wellbeing. When wellbeing suffers we don’t perform at our best and may struggle to carry out our professional duties. Admitting you are struggling feels like you are saying you can’t do it and you don't belong to the profession. This leaves too many people isolated and under unbearable stress. It is time to recognise that these pressures exist for everyone and there are steps we can take to manage them. No longer is it good enough to say that law requires survival of the fittest. All lawyers should be supported to get help to become the best they can be. Carl von Clausewitz, the famous Prussian general and military strategist, believed that ‘attack is the best form of defence’ and considered that the best strategy ‘is always to be very strong’.
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Strategies to invest in our wellbeing How we react to circumstances: Be proactive, prepare for change, show initiative, embrace change and be willing to adapt. Recognise that some things cannot be changed
Anticipate crises: The only constant today is change. Be flexible. Be willing to learn additional personal and professional skills. Simply studying law is no longer enough. Think outside the square.
Prepare for the unexpected: Setbacks and disappointments are a part of life. The worst thing about making a mistake is the fear of making one. Henry Ford reflected that ‘failure is simply the opportunity to begin again, this time more intelligently.’
Build networks to support you
Communicate better: Develop relationships with supportive people (partner, family, mentor) with whom you can have a conversation. Face to face communication is important. Communication is a twoway process which involves both listening and speaking.
Be kinder to yourself
Remember the Wellbeing Toolkit and take care of yourself!
Regular sleep; healthy eating; exercise Think positive Expect change, be flexible, adapt Have confidence in your abilities Learn from life’s challenges Tackle problems head on – avoid procrastination Invest in good relationships Be prepared to learn new skills Be KIND to yourself Remember some things can’t be changed Set goals and work towards them Develop and make time for your passions
These tips are compiled by the Tristan Jepson Memorial Foundation, who do incredible work raising awareness and improving mental health in the legal profession. Check out more of their work at http://www.tjmf.org.au.
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Avoiding Burn Out “An unstressed lawyer? I’ve not met one. Burned out lawyers? I’ve met several.” As many of us progress through law school, a common problem we experience is burning out. We push ourselves to do volunteer work or work part time, take up positions in clubs and societies, keep up with hobbies to make us distinct from other students, consistently participate in class for the CP mark – all this on top of our existing social and personal responsibilities. Eventually, our bodies cannot cope with the immense stress, mentally and physically, and we burn out. Here’s the scariest thing about burnout: It’s easy not to see it coming when you’re doing something you’re passionate about. In order to prevent yourself from succumbing to the pressures of the different commitments in your life, you will need to first recognise that you are heading towards a destructive direction.
Burn out red flags: Increased impatience and frustration
Physical exhaustion and fatigue
Everyday tasks start slipping out of your mind (such as missing an appointment), or long-term goals are pushed aside
Difficulty enjoying activities or company you previously treasured
Celina Lui 4th Year | Commerce/Law
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Solutions to Burning Out Create a manageable calendar By no means do you have to drop all your commitments to maintain your mental health. The simplest way to manage your energy is to create a realistic schedule that integrates periods of rest into your work/uni days. For instance, you might plan to work for 90 minutes followed by a period of rest. Balance Dr. Ariane Machin, a licensed psychologist based in North Carolina, notes the importance of determining the source of imbalance in your life (Wendy Rose Gould, 'Are you addicted to "yes"?'). Consider what you need for your physical and mental health, such as exercise, sleep, healthy eating, time with friends and family, and activities that are meaningful for you. You might put these activities on your calendar as a reminder to take care of yourself. From there, adjust the demands of the different areas of your life to keep yourself in check as you go along. For instance, you could estimate a more realistic deadline for your commitments to reduce the pressure, and consequently allow yourself to produce higher quality work. See: https://www.headspace.com/blog/2016/04/22/are-you-addicted-to-yes/
Learn to say 'no' Christina Martini, a partner at global law firm DLA Piper, says that you might at times need to say no to commitments if your plate is already full, particularly if they do not further your goals (Belle Cooper, 'How to Avoid Burnout: 5 Ways Successful People Stay Sharp, Productive, and Healthy'). Though this might make you feel as though you are disappointing people, enforcing your personal limits is essential in improving your quality of life and could open up space for activities which align more closely with your long term goals. With every opportunity, there’s an opportunity cost – there will always be something you are foregoing, so it is important that you come to terms with that and focus on the important things in life. See: https://foundr.com/avoid-burnout//
Focus on the important things According to Randall Christison, an attorney based in California, going after high income as a primary motivator is “its own self-defeating effort” and will cause unnecessary stress (Randall Christison, 'Burnout: A Necessary Part of Lawyers' Lives?'). Rethinking your goal and discovering what you truly value in life is an important remedy. Bismarck Lepe, CEO of Wizeline, argues that if you are fully committed to and believe in the mission of your work, you’ll never truly experience burnout (Vivian Giang, 'How The Most Successful People Conquer Burnout'). Keep in mind, however, that this does not mean you can continue to work at an incredible rate of intensity without any repercussions. Thus, maintaining a balanced work-life integration can help you work towards your goals without pushing yourself to the brink. See: http://www.wolfmotivation.com/articles/burnout-a-necessary-part-of-lawyers-lives and https://www.fastcompany.com/3037554/how-the-most-successful-people-conquer-burnout
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Mindfulness Mindfulness is the process of focusing on the present moment allowing you to focus on your present emotion, feelings and thoughts. With increased self-awareness it is possible for us to respond rather than react to situations, thus improving our decision-making in responding to people and situations and increasing physical and mental relaxation. You can practice mindfulness simply by taking a few deep breaths and focusing on what is going on in your body, focusing on movement patterns during physical activity or by undertaking guided meditation sessions. The benefits of mindfulness include: Reduced stress, anxiety and depression Improved sleeping pattern Reduced reactivity and increase emotional intelligence and emotion regulation
It doesn’t stop Friction between rubber and cement An unlikely pair But, nonetheless, we are going somewhere Even if it is back home. It is all the same Spots of lights, the glimpse of green I wonder why My reflection looks back at me with a unfamiliar sense of Peace. Despite the monotonous surroundings The gentle bustle and vibration of the engine Always working, fails to remind me of my stagnant being. There’s a lookout ahead, a red car parked, a woman on the edge, observing forests of trees, and seas of lights. Anonymous law student 14
I have a simple tip to share. It may offer momentary relief and breathing space, but will not treat or address the cause of the problem and should not defer any necessary medical attention. The famous Sufi poet Rumi wrote: “Let go of your mind and then be mindful. Close your ears and listen!” As encouraging as it is to read, I’ve often found that suggestions of practicing mindfulness are written with a sort of poetic mysticism – “let go”, “focus on the present moment” or “listen to the sounds around you”. There is no doubt of the value of mindful practices when they are effectively practiced – but what exactly is the actionable step between overwhelming and panicky thoughts to feeling calm? “Peaceful Cuisine” on YouTube has a number of simple cooking videos that have the unique feature of no background music or narration. All you hear are the crisp and clean sounds of the cook chopping carrots, pouring water, scooping out a pumpkin etc. Whilst the videos themselves are soothing, the cool part happens afterwards. After about 20 minutes of watching, I found that I was inadvertently and instinctively paying attention to all sorts of sounds around me – I became so hypersensitive to my surroundings that the sound of my thoughts had dimmed. I don't think there is a lazier way to reach a state of semimindfulness. I’m not promoting “Peaceful Cuisine” in any way – I’m sharing this with the hope that it will help at least one person, if not more, to practice “inadvertent” mindfulness and feel a momentary sense of calm. Anonymous 6th Year | International Studies/Law
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Maintaining a Healthy Diet Maintaining a healthy and balanced diet is imperative to wellness while at law school and uni in general. When I started uni, I was incredibly unhealthy and overweight due to my eating and (nonexistent) exercise habits. In my case, healthy eating transformed my body, lifted my self esteem, provided me with a sense of accomplishment and enhanced my mental capacity. Fruits and vegetables will keep you mentally and physically fit due to their variety of nutrients. Protein from fish, eggs, nuts and legumes will keep you full for longer. Manage your caffeine intake and stay hydrated. By all means, reward yourself with the occasional pizza or donut for finishing an assignment, but I cannot stress enough that it is important to eat such food in moderation. Food that leads to rapid fluctuations in blood sugar levels (e.g. sweets, alcohol, soft drink) should be ruled out during stressful times. A diet isn't about eating less; it's about eating right. If you just need that extra push at the start of your wellness journey, grab a friend who is willing to keep track of your progress or even do it together. This shouldn't just be a lifestyle change for law school, though. Wellness should ideally be a lifelong commitment. In my experience, it becomes easier to follow a healthy regime as time goes on, because your body will adapt to the big and small changes you make for it. A sound body is the key to a sound mind! Von Bacani 3rd Year | Arts/Law
We know it can be difficult to find motivation to eat healthily, especially if you're living away from home. Living off cheap instant noodles and packet soups is may seem fine, but you're not getting nearly as much nutrients as you need to function well. https://healthylunchbox.com.au/ is an incredibly useful site to help people on a budget plan their meals. Its main feature is an interactive Lunch Box Builder tool which identifies the sorts of foods you need to eat and offers cheap and simple ideas to make sure you include all different types of food in your diet. You can also find recipes, healthy snack ideas, food safety tips and more!
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Getting Active
No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. The benefits of physical activity are more than just increased energy, aerobic capacity or muscle size. Physical activity can have significant benefits on your mental health and can be used to take a break from readings, relax and interact with friends.
The mental health benefits of physical activity Reduces anxiety through the release of endorphins Relaxes muscles and reduces body tension which can reduce stress Increased cognitive capacity and memory Higher self esteem Improved resilience Exercise can be a distraction from negative thoughts
Getting active with LawSoc! Taking care of your physical and mental health is crucial to surviving law school and what better way to do this by playing sports with your peers from law school. LawSoc sports include: Social Sports Competitions LawSoc Run Club For more information, contact the sports directors at sports@unswlawsoc.org.
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The importance of socialising and forming a support network Late nights, caffeine overdoses and occasional bouts of anxiety – law school is a whole other creature in itself. That is why it’s important to foster relationships with the people who share your experience. One of the most fulfilling ways to improve your social life is to immerse yourself in the activities and events that interest you. Volunteering is one of the best ways to network, meet like-minded people and enhance your skills at university. Furthermore, it is important that you find time to bond and get to know other people beyond the classroom. Find time to converse about something other than assignments and readings, and get to know them as individuals. You’ll soon find that the competitive Type-A image of law students can be misleading. Law school attracts diverse personalities from different walks of life, and at the end of the day, law school is simply one part of our lives which can be managed and balanced with other things. Last but not least, don’t underestimate the brief opportunities in between classes and during class to get to know the people around you. For instance, if it weren’t for those cringe-worthy icebreakers at the beginning of the semester, I wouldn’t have met some of my closest friends at university. All friendships start with a simple hello, after all. Von Bacani 3rd Year | Arts/Law
How can I build my support network in uni? Volunteer Participate in clubs and societies e.g. Law Revue Join Peer Mentoring and Peer Tutoring Talk to people before and after classes
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Personal Reflection Sean Bowes Arts/Law Graduate
When I started law at UNSW in 2012, there was very little talk about wellbeing. Fast forward to 2018: our law society now has Wellbeing Directors who produce a Wellbeing Guide. This is a significant and positive change. Credit is due to the many students who have worked hard to get a conversation about wellbeing started. The conversation has emphasised what students can do to improve their own wellbeing. Get more sleep, drink more water, exercise, maintain interests outside of law, eat healthier food, meditate … the list of self-care assignments goes on. Self-care is important, but it’s not the most important part of the story. The most important part is the law school’s role in undermining student wellbeing. This isn’t just what I reckon. It’s backed up by solid research: 35.2% of Australian law students suffer from high or very high levels of psychological distress (Kelk et al 2009, ‘Courting the Blues: Attitudes towards Depression in Australian Law Students and Lawyers’, 12). If this were an inevitable part of a professional education, then medical students would suffer from similar rates of psychological distress. –but they don’t. Law students suffer from high or very high distress at more than twice the rate of medical students (ibid). If the high rates of law student distress were due to the personality type of law students, then we would see high rates of distress amongst law students before they start studying law – but we don’t. Law students enjoy similar wellbeing to the general population until law school begins. It is only once law school begins that law student wellbeing deteriorates.
Self-care is important, but it's not the most important part of the story. The most important part is the law school's role in undermining student wellbeing.
The law school’s role is so powerful that law students show significantly poorer wellbeing from their first semester of law school (Skead and Rogers 2014, ‘Stress, Anxiety and Depression in Law Students: How Student Behaviours Affect Student Wellbeing’, 565). This research makes clear that the biggest cause of poor wellbeing amongst law students may not be law students themselves. Nor is it the challenges of a professional education. The biggest cause of poor wellbeing amongst law students is the conduct of the law faculty. Not all faculty members, and not at all times. But enough faculty members, enough of the time that we see unacceptably high law student distress. An increased emphasis on self-care will only have a small positive effect on law student wellbeing. Substantial change requires that law students start holding faculty to account. 19
Resilience Resilience is the ability to cope with ups and downs, and bounce back from the challenges that life can throw at us.
Perspective A good sense of perspective can help us set up a frame-work of how to move forward.
Find support which works for you Making a plan will help to set achievable, tangible goals for yourself. Different plans work for different people, so keep in mind the different options of making daily, weekly or monthly plans. The most important aspect of the plan is that it needs to be manageable, especially given the amount of readings Law students need to do.
Make a plan It’s vital to have some kind of support for yourself. Many people find that other people can provide this support for them. You’ll find a large number of people in law will be more than willing to support you; after all, they might have similar experience with what you’re going through. This isn’t everyone’s cup of tea though, and something often overlooked is that this is ok! You might find listening to music an effective well to draw from, or going for a walk to breathe in the fresh air.
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Keeping things in perspective In looking at ‘the big picture’, sometimes it’s good to take a step back and ask ourselves what it actually is. To answer this, another question must be asked in turn: what is your big picture? Too often, we mistake resilience with conforming to expectations. It’s going to be inherently more difficult to pursue goals which don’t align with our own desires, and so the first thing to have clear in our heads – when it comes to resilience – is that your big picture doesn’t need to align with other people’s ‘big pictures’.
In answering these questions for yourself, outcomes will be radically different for each person. The common traits which are a good indicator that you are on the right path for you include:
Some questions to ask yourself might be: (1) What do other people want me to do? (2) What do I really want to do? (3) Do the two line up? (4) What course of action will I be happiest in taking?
comfort, self-confidence, and most importantly self-assurance – knowing that you are in the right place for yourself
In having a foundation of what your ‘big picture’ is, it will inevitably lead to resilience by being able to keep things in perspective. Here are some former law students who have demonstrated such resilience:
Susan Kiefel
James Crawford
AC
Role: Chief Justice of the High Court of Australia
AC
Role: Judge of the International Court of Justice
Left school at 15 Worked as a legal secretary whilst studying law part-time One of the first women to be admitted to the Queensland Bar in 1975 The first woman in Queensland to be appointed Queen’s Counsel The first female Chief Justice of the High Court
Graduated with a BA/LLB from the University of Adelaide Completed his doctorate on the creation of states in international law at Oxford Engaged as counsel in 23 cases before the International Court of Justice Elected with an absolute majority of votes to the ICJ as a judge
Jake Widjaya 4th Year | Arts/Law
Lauren Howe 3rd Year | Arts/Law 21
Dealing with disappointment By nature, many law students are competitive and constantly strive to be “the best”. While it is always important to have goals, the unfortunate reality is that sometimes we can miss the mark, and receive a grade that does not reflect our efforts. In these situations, it is easy to feel lost and struggle dealing with such an outcome. Here are some dos and don’ts in dealing with a disappointing mark:
DO:
DON'T:
Do get feedback
Don't be afraid to ask for help
It's always important to know how we can improve. If you don’t quite understand how you got the mark, find out. Email your lecturer/tutor and ask if you could meet with them to discuss it. Alternatively, you could talk to them after class about it.
If you are not understanding the content, or do not know how to approach the next assessment, ask for help. This could mean emailing your lecturer for clarification, or forming a study group.
Do something else
Don't fall into a slump
Try not to focus on the “bad” grade for the rest of the day. Do something that makes you happy, like a small Netflix binge or a hobby. This will allow you to be in the mindset to revisit your mark.
Getting a bad mark can be disheartening and might lead you to stop trying. Try to move past the bad mark and see it as an opportunity. Create a list of things you can do to improve, from making a bigger effort to participate in class, or attend a revision workshop.
Do remember that our grades do not define us We are human, and sometimes we make mistakes. One “bad” mark does not make us a bad person, nor does it mean we are destined for failure. Judging your success by one mark would be like judging a party after one person has arrived.
Natasha Krikorian 6th year |Commerce/Law
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Personal Reflection I had been receiving great marks during the first couple years of my degree. Then, I received a couple of really disappointing marks. I realised that I was panicking so much that it was impeding my ability to function properly in the first place. I realised that something had to be done. So, I read through the feedback I had received. This allowed me to have a purpose to being critical of myself. I made a plan for myself and I divided it all up into small, easily-manageable tasks. I found that as I did the tasks, it really motivated me even more; I felt like I was actually getting stuff done. Putting things into perspective really helped me out of the mental hole I had dug myself into. Anonymous law student
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Mental Health
Personal Reflections Mental health issues have always come in a sickly sweet package wrapped in prettily tinted plastic with a bow, like a lolly. Everyone might not like lollies but everyone has tasted one at some point. Some of us keep sucking on these lollies, some of us chuck these out after one lick. And some of these lollies have an interesting way of finding themselves stuck onto you as you turn around to leave. You don't realise they are stuck to you till you sit down and hear a little crack, stickily clinging onto you in bits and pieces as you struggle to pluck these pieces off of you. And that's okay. You can stop licking these lollies when you please. You can even have them sitting, wrapped in messily torn plastic wrappers to lick them every now and again too. That sweet taste you hang onto, a safe, familiar taste is not impossible to get rid off and you shouldn't feel guilty for liking a little bit either. In the end, after every swipe over the sinful stickiness, it gets over or you learn how to discard all the scattered lolly pieces and throw them out. And when you do, all you have to do is wash your hand and take a deep breath because the lolly almost always goes away.
Nayonika Bhattacharya 2nd Year | Arts/Law
At the end of 2018 I'll complete my law degree. Four years ago I couldn't fathom the possibility of finishing uni because I didn't think I would be alive. At the end of my second year at uni I spent one month in a psych ward after reaching the lowest point in my battle with depression. Law school is hard but its not impossible, even if you're struggling with a mental illness. What I learnt throughout my uni experience is that to get through it you have to be open and honest with your friends, family and lecturers about your health if you are struggling. Reaching out for help when you need it will lift a huge weight off your shoulders. I also learnt to say no. Like most law students, I want to do everything and do it well. However, I never got the opportunity to be involved in co-curricular activities like competitions or go on exchange. I knew that if I said yes to those opportunities, it would be at the expense of my health. Catherine Macarounas 6th Year | Arts/Law
It's okay if your experience is different or if it takes you a year or two longer to finish your degree because at the end of the day, you want to make it out the other side alive so you can go out in the world and actually use the degree you worked so hard for.
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Kelly Yoon 2nd Year Arts/Law
Helping a Friend
Jake Widjaya 4th Year Arts/Law
How to start the conversation about mental health Broaching the topic of mental health can seem very daunting. Your mind might be plagued by a multitude of questions – “What should I say?”, “How should I say it?”, “When should I bring up the subject?”. We hope that the advice below will be able to answer these questions and give you the confidence to start the conversation about mental health. Things to avoid: “Cheer up” or “Get over it” Try not to make promises you can’t keep – if they’re at risk, you need to seek immediate help, regardless of whether they ask you to or not. Inform yourself about mental health Before starting the conversation, it is important that you have some background knowledge about mental health, such as knowing the symptoms of common mental illnesses and strategies to maintain good mental health. Being informed about the subject will allow you to greater empathise with others’ feelings and offer more useful advice. Be proactive Many people who are struggling with their mental health are reluctant to initiate the conversation themselves, due to the stigma surrounding mental health and/or other personal factors. Don’t be afraid to let them know that you’ve noticed a change in their behaviour and are concerned for them. Keep your tone and body language relaxed so that you both feel comfortable. Respect their wishes If they express reluctance to share their feelings, don’t push the subject. Despite the fact that you may have the best intentions, pressuring them to open up when they are not yet ready may cause them to become more averse to talking about their mental health in the future. Listen, listen, listen Use open-ended questions to encourage them to talk freely. Don’t interject unnecessarily as this might convey the impression that you don’t actually intend to hear them out. Sometimes, all someone might want is for you to be there as they get their feelings off their chest. It’s okay if you don’t have a lot of answers. Simply listening to them attentively and showing that you care can help them feel a lot better.
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What to do if your friend says they’re not okay Take the time to listen to them Focus on asking questions rather than providing answers. Avoid interjecting unnecessarily. Listening can assist people, even if you don’t provide any advice; simply listening attentively and showing that you care can help them feel a lot better. Avoid being judgemental and telling people how they should think or feel. Some things you could say: “How are you feeling about that?” “How long have you felt that way?” Encourage them to seek self-help strategies You can encourage them to start making small changes to their lifestyle such as exercising more frequently, getting more sleep and eating healthier. However, it’s vital to understand that they might not be in the right frame of mind to do some activities, so don’t be too forceful in encouraging them. A good idea might be to offer to do some activities with them (e.g. watching a show or going for a walk). Some things you could say: “Hey, I could always do some of this stuff with you!” “How often do you do the things you enjoy?” Check whether they are seeking any professional support They might not have considered seeking professional support. It could be important to recommend seeing their GP or their nearest Headspace centre if things don’t begin to improve. You could even offer to go with them if they need some extra support! Some things you could say: “Have you thought about going to your GP?” “I’ve heard that Headspace and the counselling at UNSW is really easy to access.” Have regular check-ups with them Be discreet Respect their confidentiality by keeping any personal information they have told you to yourself. If you are struggling to cope with this new information and would like emotional support, there are a variety of resources you can seek out, including counsellors, support groups and hotlines such as the beyondblue hotline.
For more information visit https://www.ruok.org.au
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Coping Strategies for poor mental health If you take the maximum number of courses per semester (without needing special permission) and do this every semester for five years, you can graduate with a combined law undergraduate degree. Of course, this doesn't include ALL combined law degrees - some are longer. It also doesn't include if you transferred degrees or universities. It doesn't include if you went on exchange, or if you took a semester off to save up to financially support yourself and others. It doesn't include if you got sick and needed to withdraw from courses, or if you failed some. It doesn't include if you took less courses per semester to volunteer on campus, or if you took less courses to remain mentally and physically healthy. In short, there are a thousand reasons why your degree might take longer than five years. It's strange that the 'minimum' time to achieve the degree is generally quoted as the standard. More students than you think have varied their degree program. I’ve had a diagnosed mental illness the entire time I have studied law, and I have underloaded (taken less than four courses) every semester since my second year. It's been life-saving for my health – and it doesn't mean that I am any less capable! You don’t need permission to underload. If you think it might help your studies too, have a chat with the Director of UG, JD or PG Studies @UNSW Law, or a UNSW Education Support Advisor, about how to plan your program! Lauren Stinson
6th Year | Arts/Law
First, I can’t stress enough how important exercise is for managing anxiety. When people talk about the benefits of exercising, they aren’t exaggerating. When I feel anxious, the surest way to calm me down is to go for a run – even if it’s just for 10 minutes. I encourage anyone with anxiety to exercise regularly. You don’t need to go to the gym or do anything fancy. It can be as simple as going for a power walk. Not only does regular exercise manage my anxiety, but it also lifts my mood and gives me more energy. Secondly, keep talking to others about how you’re feeling. It’s really easy to withdraw when you’re feeling anxious or depressed, but keeping in touch with people you trust can prevent things from spiraling. I’ve found that scheduling weekly lunches at uni with friends is a great way of staying connected even when things aren’t going well for me mentally. Thirdly, devote time to doing things that you love. As law students, it’s really easy to get sucked into the mentality that we have to be robots and study and work all the time. However, our studies and work form just one part of our lives, and it’s important to treat them accordingly. So watch that movie you’ve wanted to see, go out to dinner with a friend, attend a yoga class. Keep doing the things you love because this will make the hard times more bearable.
Georgia Pick 6th Year | Economics/Law
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Suicide Signs Suicide is a serious and prevalent issue in Australia with one person dying by suicide in Australia approximately every four hours. The reasons that factor into people’s actions are incredibly complex and vary between individuals. Nonetheless, many of those who attempt or complete suicide may exhibit warning signs, experience mental health issues or give other verbal or non-verbal indicators. With certain information and tools, each one of us can better identify and respond to people who are at risk of suicide. Generally, those who attempt suicide have many risk factors and few protective factors, which can be found on individual, social and broader contextual levels. We must be able to respond quickly to warning signs that someone is seriously considering taking their own life. The following Information is provided by headspace. For more information on suicide support or assistance visit headspace.org.au.
Warning signs come in various forms and may be a combination of verbal, behavioural and physical indicators. Here are some common warning signs:
Risk factors include: Relationship breakdown Suicide of someone else Onset or recurrence of a mental or physical illness Unexpected changes in life circumstances Experiencing trauma, bullying or violence
Threatening to hurt or kill themselves Looking for ways to kill themselves or talking about death Feelings of hopelessness or anger Engaging in reckless or risky behaviour Increased use of alcohol or other drugs Withdrawal from friends, family or the community Mood swings Giving away possessions, saying goodbye; saying they have no reason for living or have no purpose in life
Key steps to respond to crisis situations: (1) Say something and stay with them– acknowledge the situation; ask clearly and directly whether they are thinking of suicide (2) Remove access methods to harm or suicide (3) Seek help – ensure safety and explore what immediate support is needed; help establish an action plan; call 000 or take them to the emergency department.
This article attempts to provide important information about suicide but is not intended to replace effective training or professional consultation. To ensure a safe response to suicide risk, seek professional support and further training. Anne Yang 4th Year | Arts/Law 29
Support
Breaking down barriers: Seeking help for mental health issues Seeking help for mental health issues can often feel confronting, embarrassing and scary. People are often concerned about what others, including the source of help, might think of them if they were to seek help. The stigma surrounding mental health can be one of the largest barriers to seeking help. It is therefore important to raise awareness about mental health issues so people can feel comfortable accessing the help they need. Surrounding oneself with positive encouragement from others can assist in lessening stigma and embarrassment. Parents who are supportive and open to professional support factor into good health and wellbeing, as do friends who have had positive experiences themselves with help-seeking. Talking to a friend who has had similar experiences or worries can lessen feelings of feeling abnormal or isolated. For young adults, intimate relationships become an important source of support; this applies particularly to men. When seeking help, young people often feel more comfortable talking to more familiar sources such as family doctors and school-based counsellors. A good place to start is your local GP. Let your GP know if you think you might be experiencing a mental illness. Many GPs are used to dealing with depression and other mental health issues. Your GP may conduct an initial general check-up to identify whether there are any physical causes to your symptoms. Depending on the nature of the problem, your GP will either conduct an assessment of you, or refer you to mental health professional, such as a psychiatrist or a psychologist. Furthermore, online services are available for seeking help, which are often beneficial for youth who wish to remain anonymous. Beyond Blue offers a web chat service for youth experiencing mental health issues: https://online.beyondblue.org.au/WebModules/Chat/InitialInformation.aspx. There are also other support services to reach out to! headspace is a one stop shop for young people aged 12-25 who need support regarding mental and physical health concerns. They have a team of psychologists, social workers and GP who are all accessible for free after an initial assessment. Lifeline is a 24 hour helpline that is reachable in times of distress. Further, CAPS on campus have psychologists that offer counseling services for UNSW students. Francesca Nyilas 4th Year | International Studies/Law 31
Support at UNSW UNSW Counselling and Psychological Services (CAPS) Visit CAPS for confidential counselling as well as wellbeing workshops, seminars for skills development, and information on self-help. Tel: 9385 5418 Location: East wing of the UNSW Quadrangle on level 2, right next to Careers and Employment
UNSW Medical and Health Services UNSW has a range of free medical and health services that can be accessed by students and staff, including an on campus bulk-billing GP, open Monday to Friday 9am to 5pm. Tel: 9385 5425 Location: East Quadrangle, opposite the Quad Chemist across the grass
On-Campus Emergency Tel: 9385 6666
Disability Services Offers support and programs for students managing health, disability, learning difficulties or difficult personal circumstances. Tel: 9385 4734 Location: John Goodsell Building, same level as Subway near the Main Library
Student Development International (SDI) A recommended first point of contact for International Students. Tel: 9385 4734 Location: John Goodsell Building, same level as Subway near the Main library.
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Online Support Apps Optimism: Helps you to track your mood patterns and sleep quality, and identify stressful triggers. It helps you gain deeper insight into how well you've been coping with your mental health. You can create a personalised wellness plan for coping mechanisms which you can update as you come to have a deeper understanding of what they need to tackle their mental illness.
7 Cups: If you’re feeling overwhelmed and finding it difficult to confide in those around you, you should consider using this app. The app has trained listeners who genuinely care and can provide you with emotional support at a time when you may need it most. The unique aspect of 7 Cups is that you can choose which trained listener you want to be paired with, based on their life experiences or affiliations. This will help to ensure that you talk to someone who you genuinely connect with and with whom you feel comfortable sharing your experiences.
SAM: Helps you to manage anxiety by allowing you to record you anxiety levels and identify different triggers. The app includes 25 self-help options to help you cope with the physical and mental symptoms of anxiety. You can create a personalised anxiety toolkit, adding in the features of the app that you find most useful for easy access. The app also has a social cloud feature that allows you to anonymously share your experiences with other SAM users. BlueWatch: This 12 week program gives you access to short audio activities, journaling and self-check exercises. The app is developed by Deakin University's School of Psychology, and uses cognitive behavioural therapy tools to help you challenge and identify negative thoughts, maintain wellbeing, stay true to your values, and form strategies for coping with stressful situations. The app will alert you when your mood has dropped to a certain level and prompt you to access troubleshooting activities or revisit mindfulness content. 33
Websites MindSpot: https://mindspot.org.au/ MindSpot offers various methods of finding out if you have depression or anxiety via self-assessment quizzes and telephone assessments. Depending on the result of your assessment, the website may recommend a free 8 week Treatment Course or refer you to another service.
The Desk: https://www.thedesk.org.au The Desk is specifically catered to helping Australian tertiary students achieve mental and physical health and wellbeing. You can complete quizzes to find out how well you're coping in a range of wellbeing areas. You can then complete online modules to gain information and skills about how to relax, become more energised and connected during your time at university. The Coffee House is a forum to share your methods of maintaining wellbeing with other students.
Happify: https://my.happify.com/ Happify provides many free and fun activities to help you develop skills to deal with stress, build resilience, find your calling in life, learn to live in the moment, feel gratitude, aspire to meaningful goals, and more.
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 ask and answer questions anonymously about a range of issues like drug and alcohol issues, depression and anxiety, relationships or friendships, and more.
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Mental Health Care Plan What is a mental health care plan? A mental health care plan outlines what type of health care is appropriate for you. It also outlines your mental health goal that you have discussed with your doctor. Am I eligible? If you have a diagnosed mental health disorder, you are eligible for a mental health care plan. What does a mental health care plan offer me? If you have a mental health care plan, you are entitled to Medicare subsidies for up to 10 individual or group appointments with certain allied mental health services in one year. How do I get a mental health care plan? You can visit your doctor for an assessment of whether you have a mental health disorder and whether a mental health care plan is appropriate. For more information, visit https://www.healthdirect.gov.au/mental-health-care-plan
Phone Counselling Services Kids Helpline: 1800 55 1800 Free, private and confidential 24/7 phone and online counselling service for young people aged 5 to 25. Lifeline: 13 11 14 Free 24/7 telephone crisis support and suicide prevention service for people experiencing suicidal thoughts, anxiety, loneliness, abuse, trauma, and more.
Further Resources ALSA Wellbeing Tips and Tricks: https://drive.google.com/file/d/0B95o3plGJYvWVF2ME5nZnB2cmc/view ALSA Wellbeing Guide: https://drive.google.com/file/d/0B95o3plGJYvcUF1YzZTMEkzbXM/view 35