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Mental health guide 2021
INTRODUCTION Johnson Winter & Slattery is delighted to sponsor this year’s Mental Health Guide for Griffith University. Mental health and wellbeing is a frequent topic of conversation for lawyers. We believe that looking after yourself, managing your mental health and wellbeing, and learning coping techniques are some of the most important skills young lawyers can learn. Robyn Howard, Professional Development Director Johnson Winter & Slattery
2020 was a difficult year for everyone, and I am sure, like me you are a bit tired of hearing that. The challenge for all of us in 2021 is to accept the events and be honest about how they impacted us. We all had slightly different experiences, but together we now need to make sure we are OK. As law students, your pre COVID workloads were high and those demands haven’t changed. What has changed, and what we would like to encourage you to acknowledge, is that we started this year differently. Most of us spent 2020 working and studying in an uncertain environment. This meant we were functioning in a heightened state of anxiety as we tried to make sense of it all. We then may not have had the break we needed over the Christmas period. As a result our mental health and wellbeing needs to remain a priority in 2021 as we continue to readjust to our new/old (whatever we call it...) normal.
GULS Mental Health Guide is proudly sponsored by:
I am sure that none of this is a surprise to you. The key message is really that we encourage you to prioritise positive mental health and self-care. Listen to your body and yourself, if something is not OK, speak to someone and do something about it. If you are not sure where to start, there are so many great resources and references listed in this guide, we encourage you to start with one of the organisations listed. If they don’t feel right, call another, please just keep talking. Don’t ignore the signs. We need to celebrate people who look after themselves and one another. At Johnson Winter & Slattery one of our hallmarks is that we encourage everyone to look after themselves and one another. There is nothing brave or impressive about ignoring the signs or toughing it out alone. Champion looking after yourself and one another, and lastly but no means least, be kind to yourselves. Good luck with your studies.
CONTENTS A MESSAGE FROM YOUR GULS EQUITY & WELLBEING OFFICER 6 8 WALK FOR WELLNESS WEEKLY SELF CARE LAW EDITION 9 COPING WITH STRESS AND BURNOUT 12 17 EXERCISE AND RELAXATION GUIDE 20 DAILY GRATITUDE JOURNAL GRIFFITH SUPPORT 22 23 MANAGING REACTIONS TO COVID-19 25 SUPPORT CONTACTS 26 CONNECT WITH GULS ACKNOWLEDGEMENTS 27
Your career. Your choice.
PRACTICE AREAS When you join us, you’ll become part of a national team and work with some of Australia’s brightest legal minds on a broad range of practices areas.
Johnson Winter & Slattery was started by three lawyers who wanted to do things differently. We’ve grown rapidly to become one of Australia’s leading independent firms and now have offices in Adelaide, Brisbane, Melbourne, Sydney and Perth.
• Competition/antitrust
Working with us will give you all the benefits that come with working for a leading law firm and much more. We will put you at the forefront of the corporate world, working with our clients on their most complex and business critical legal work – it’s what we do best.
• Intellectural property and IT
• Dispute resolution • Funds management • Projects and construction • Corporate • Employment
• Regulatory • Corporate governance • Energy and resources • Media • Restructuring and insolvency • Debt finance
It’s our people that really sets us apart. We pride ourselves on being down to earth, approachable and, quite simply, a great place to work.
• Foreign investment • Private equity • Tax
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A MESSAGE FROM YOUR GULS EQUITY & WELLBEING OFFICER ‘When we are free of depression, anxiety, excessive stress and worry … we are more able to live our lives to the fullest.’ 1
Stella Tsakires, GULS 2021 Equity & Wellbeing Officer
Seeking, implementing and prioritising balance in our lives is one of the most impactful yet difficult things to truly achieve. It can often feel, particularly as law students, that we are behind, and the never-ending list of readings is growing like the dust bunnies beneath our beds and the dishes in the sink. At times, it can feel as if you’re not cut out for any of it, and it becomes overwhelming the thought of ever getting back on top. This is especially relevant now, as we continue to carry out our dreams, aspirations and normal lives during a global pandemic. This past year has been uncomfortable, it has forced us to put aside everything we thought we knew, and we have had to change and adapt to what truly is the new world. If unchecked, our perhaps, “characteristic” competitiveness or high-achieving attitudes as law students may become a cage we build for ourselves. In such uncertain times, we must remember ‘we can never obtain peace in the outer world until we make peace with ourselves.’ It may be misplaced including a Dalai Lama quote – after all, it is easier said than done. However, there is an enduring truth to this proverb, the importance of being kind to oneself. Implementing kindness is difficult; we may happily help others out or give our time to our friends or family but, it is often the case that we don’t even know how to begin to apply it to ourselves. And so, practising self-kindness is often conceptualised as treating yourself like someone you love or deeply care for.2 This means forgiving ourselves for mistakes and shortcomings, ensuring that we find time to see family and friends, do things we love and not be too hard on ourselves when we experience failure, feelings of inexperience, stress, burnout, or the odd bout of procrastination. After all, if we seek balance and strive to treat not only others, but ourselves, with kindness, we can rely on ourselves, build resilience, and face what the new world brings with courage, hope and a new-found sense of who we truly are. 1 Natalie Skead and Shane L Rogers, Stress, Anxiety and Depression in Law Students: How Student Behaviours Affect Student Wellbeing, 40(2) Monash University Law Review, 564; Rhode Island Psychological Association, Useful Psychology Information: Importance of Mental Health (Web Page) <http://www.ripsych.org/ importance-of-mental-health>.
Dr Kriestin Neff: Self-Compassion, Self-Compassion: Treating Yourself as You’d Treat a Good Friend (Web Page) <https://self-compassion.org/self-compassiontreating-yourself-as-youd-treat-a-good-friend/>.
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W E E K L Y
Self Care L A W
E D I T I O N
MONDAY | EAT WELL Set a positive and productive tone for your week by meal-prepping healthy and nourishing meals and snacks. For focus and good memory opt for seeds such as pumpkin and sunflower which will help prevent dips in energy or mood.
TUESDAY | DIGITAL DETOX Take a break from study, work and put your phone and computer away. Instead try journaling or creating an intentions calendar or pick up a book to read.
WEDNESDAY | CATCH UP ON YOUR SLEEP Schedule an early bedtime and treat it as the most important part of your day. Avoid having caffeine before noon and opt for a warm bath and tea towards bedtime such as 'Twinings Sleep'.
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THURSDAY | MOVE YOUR BODY Start your day off with a morning walk or finish off your day with a sunset bike ride. Some form of exercise can help lift your mood, reduce stress and increase productivity.
FRIDAY | MEDITATION AND MINDFULNESS Download the 'Calm' App (free for both Apple and Andriod) as it provides guided sessions between 3 and 25 minutes long with a focus on topics such as calming anxiety, practicing gratitude and minfulness at work.
SATURDAY | GET SOCIAL Utilise social supports by connecting with family and friends either in person or virtually. Phone calls and group chats can help you feel more in touch and supported.
SUNDAY | TIME MANAGEMENT Since it is the end of the week take time to organise your space and focus on planning the upcoming week using a weekly planner. Create a routine and note down time for exercise, hobbies, uni classes and work hours. Written and Designed by Briahna Connolly Bachelor of Laws (Honours)/Bachelor of Psychological Science Healthy Wellbeing Champion
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COPING WITH STRESS AND BURNOUT The transition from student to lawyer can be a stressful time. In addition to managing your already high university workloads, you now need to find time to search for opportunities, write applications, attend interviews and make decisions that will have an enormous impact on your early career. With all this going on, it has never been more important to look after your mental health and wellbeing. So, how can you help reduce stress and burnout during this period and when is it time to seek help?
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WHAT IS STRESS? Stress is a common human reaction to high pressure, demanding or challenging situations. It creates a feeling of emotional or physical tension within us. There are many things that can cause it, from exams to interactions with others that leave us feeling sad, angry, frustrated or nervous.
Some research suggests that we can shift our stress mindset from harmful to helpful, embracing these feelings and using the energy created by stress in positive ways. In her book The Upside Of Stress – Why Stress Is Good For You (And How To Get Good At It), Kelly McGonigal provides three simple steps to shift your stress mindset.
Stress is not always bad. In fact, some of us actually perform better when under a tight deadline or when the stakes are high. But it can be very harmful, not just in terms of our mental health, but it can take a physical toll on our bodies with some people losing weight, unable to sleep or even developing ulcers as a result of stress.
THE SIGNS Signs of stress can be physical, emotional or behavioural. We all react to stress differently and our bodies have their own unique ways of telling us when we are stressed. You may experience physical signs such as a racing heart, sweaty palms, or even nausea, headaches or chest pains. Emotional signs may include feeling angry, anxious, ashamed or guilty. Stress can also lead to behavioural changes such as increased smoking, eating or alcohol intake. It’s important that you learn to recognise your own body’s way of alerting you to stress and the best strategies for managing it.
YOUR STRESS MINDSET
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learn to acknowledge when you are stressed and how it affects you personally eg tightened shoulder muscles, clenched jaw or sweaty hands.
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embrace that stress by acknowledging that it is in response to something that you care about and ask yourself “what is at stake?”
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consider how you could put the energy that stress gives you to good use.
STRESS MANAGEMENT STRATEGIES While a helpful stress mindset can help you use your stress positively, it’s still important to take measures to reduce and manage your stress. A few strategies to help you do this include:
Your mindset is your inner belief. It determines how you perceive experiences and dictates your response and subsequent action. When you are stressed, you produce adrenaline and cortisol which helps your muscles and your brain absorb and use energy more efficiently. It can make you more focused, heighten your senses and increase your motivation.
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Reduce stress: Sometimes we take on too much or put unrealistic expectations on ourselves. If you are feeling stressed, the first thing to consider is whether the cause of your stress is necessary. For example, are you trying to do too much in your day? Are you overcomplicating things? Are you striving for perfection?
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Focus on your breathing: close your eyes and take ten deep breaths through your nose, paying attention to the sensation as the air flows through your nose, down in to your lungs back out through your body. Find the areas of your body that feel tense or tight and feel the tension in that part of your body dissipate as you exhale. Progressive relaxation: lie down, close your eyes and focus tensing and relaxing each muscle group for two to three seconds, starting with your feet and toes and moving slowly up your body. Use an app: there are a number of great apps that provide guided relaxation and breathing exercises, for example Calm or Headspace. There are also lots of great podcasts and YouTube videos that you can access for free. Shift your focus: experiment with visualisation and mindfulness techniques to find something that will help you shift your focus and generate inner calm when you are feeling stressed. For example, picturing a tranquil scene or ‘mind singing’ a song that makes you feel calm or maybe even empowered, like the Rocky theme tune. Create healthy habits: build stress-reducing activities into your daily and weekly routines. Whether that’s taking five minutes every morning to meditate or breath or doing a yoga class once a week, make it a regular and routine habit.
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Learn to say no: for many of us, it can be difficult to say ‘no’. But when we continually say ‘yes’ to others, we end up saying ‘no’ to our own personal health and wellbeing. Learning to say no now, will set you up positively for a successful and well balanced life.
These strategies are meant to help you work through stress and use it in positive ways, however they are not meant to undermine the seriousness of stress and the impact it can have on you. It’s critical that you know the signs and when to take further action.
BURNOUT If we do not effectively manage our stress, it can lead to burnout. Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It can make us cynical and inefficient, left feeling lost, unmotivated and like we have no more to give. It is serious and can have long-term implications for physical health and mental wellbeing. You can prevent burnout by learning to recognise your own unique early warning signs to identify when your stress and wellbeing is shifting from well and helpful to unwell and unhelpful.
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If you see these signs, it’s important to take time off – at least a week – and implement changes to reduce your stress levels for the long term. So what do you do if you are approaching burnout? In addition to the stress management strategies outlined above, you need to identify what is causing your stress and remove this from your life, at least for a short period. Create a list of everything that is physically or emotionally tiring you. This may include heavy workouts, people that are causing you stress, job applications or your university workload. Talking to someone or writing a journal can help you identify what you need to cut out. Take a break and prioritise your mental health and wellbeing. Once you are feeling better, go back to your list and work out which of these ‘stress activators’ you can leave behind for good and develop strategies to reintroduce those that are necessary back into your life. Make sure you eat well, stay hydrated and get plenty of rest. This is more important than ever when you are managing stress or recovering from burnout. You should also consider cutting out caffeine and sugar until things are back on track.
GET HELP If you think you may be approaching burnout or if you are experiencing debilitating and enduring stress, it is critical that you take action. Speak with your GP, a stress management specialist (eg a psychologist) or your family and friends.
Robyn Howard, Professional Development Director, Johnson Winter & Slattery
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MANAGING REACTIONS TO COVID-19 Tips and information
During the uncertain and challenging circumstances resulting from the COVID-19 pandemic, you may be experiencing increased levels of anxiety and stress. This information sheet covers managing reactions to the coronavirus and what you can do to take care of yourself. To find out more information on Griffith University’s approach to the current coronavirus situation, please visit griffith.edu.au/coronavirus.
Tips for managing anxiety related to the unfolding news ►
Rely on trusted sources of information such as Queensland Health (www.health.qld.gov.au) and the Australian Government, Department of Health (www.health.gov.au) for updates
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Do not fall for false information online. It’s very easy for inaccurate or even dangerous information to be shared rapidly on social media
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Remember that local and national public health agencies have done a good job with managing previous viral outbreaks
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Follow guidelines for avoiding the spread of any virus, such as hand washing, sneezing or coughing into an elbow, and staying home from work if you are not feeling well
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Prioritize usual strategies for managing anxiety - use relaxation techniques, mindfulness apps, and exercise
Additionally, be attentive to the risks of stigmatizing others. It is important that we reject stigmatizing the Asian community in Griffith University and the broader Australian community. Stigma and discrimination occur when people associate an infectious disease with a specific population or nationality, even though not everyone in that population or from that region has the disease and they are at no greater risk of contracting it.
CRICOS No. 00233E
Self care Stay connected As the advice to socially distance changes the way we connect and interact with others, it is important to continue to communicate and find ways of connecting with others. ►
Reach out, check-in and continue to nourish relationships with your friends and family by texting, calling or using video call programs such as zoom and skype.
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Continue to connect and collaborate with fellow students, lecturers and tutors through online portals such as Microsoft teams or Learning@Griffith
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Join a hobby or interest group through social media
Maintain your day-to-day normal activities and routine where possible Having a healthy routine can have a positive impact on your thoughts and feelings. This can include: eating healthy meals, physical exercise like walking, running or stretching, getting enough sleep, and doing things you enjoy. Self help websites and apps There are lots of smartphone apps out there to help you manage stress and anxiety. We’ve picked a few to get you started. You can find more on the Griffith Online Health and Wellness Centre. Continued over page.
Counselling and Wellbeing griffith.edu.au/counselling
MANAGING REACTIONS TO COVID-19 Tips and information
Calm
Phone appointments
Calm. This app has been designed for sleep, meditation and relaxation. This is a great mindfulness app for beginners through to advanced users.
Your counsellor will call you during your scheduled phone appointment on your listed mobile/phone number. Should you wish to be contacted on another number, please inform during your booking.
Headspace
Video appointments
Sleep by Headspace can be found within the Headspace app. It includes everything from meditation, to nature sounds and even music for sleep.
There is also the option of having your appointment via Microsoft Teams video call. If you would like a video appointment, please contact us to let us know. For video appointments you will need to download Microsoft Teams and login using your Griffith University student details. All Griffith University students have access to Microsoft Teams as part of their Office 365 Package.
Smiling mind Designed by psychologists and educators to bring mindfulness into your life.
If you are feeling anxious or concerned The Griffith Online Health and Wellness Centre can direct you to counselling services, as well as numerous other support resources. Appointments with a counsellor As we align ourselves with the University’s and medical advice all our appointments are currently over the phone or through video. There is also the option of Counselling Messaging and Email Counselling Messaging. Please visit Counselling and Wellbeing for details on booking an appointment. Preparing for your appointments Find somewhere suitable for your appointment; a private space, free from distractions, where your needs for confidentiality can be respected, with good phone or internet connection depending on the mode of your appointment.
Types of appointment Sometimes it is easier said than done. If you find these challenges significantly impacting on your emotional and mental wellbeing and need to talk to someone, contact the Counselling and Wellbeing service. There are also a number of different support services available at Griffith depending on your need.
CRICOS No. 00233E
Please have your Microsoft Teams app open before the appointment and your Counsellor will video call you at the time of your appointment. Should there be technical difficulties and you are unable to connect, your Counsellor will give you a call for a phone appointment instead. Counselling messaging Counselling Messaging (CM) gives you access to ongoing support quickly and conveniently. It is suitable if you are seeking counselling help, have questions about your mental health or simply, just feel like you need to talk to someone. It is a secure, responsive and flexible medium, so you can get support without making an appointment. Once you are registered you have ongoing access to counselling via text. Email counselling exchange Email Counselling Exchanges (ECE) is an effective way to discuss personal issues with a counsellor who will help you consider any changes you want to make in your life. Instead of an appointment, emails are exchanged between you and a counsellor. It is a secure, flexible and effective way to seek help as you write emails in a time most convenient to you. Once registered, you have access to six exchanges in a calendar year. If you need to talk to someone right now you can call the Griffith Mental Wellbeing Support Line on 1300 785 442 or text 0488 884 146 for support 24 hours a day seven days a week.
Counselling and Wellbeing griffith.edu.au/counselling
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SUPPORT CONTACTS When studying a degree, let alone a law degree, sometimes the stress gets too much, and you just need to talk to someone. You may just be finding it hard to juggle uni and other commitments and want to talk to someone to make that juggle easier. Here is a list of contacts which you may ring for some advice and help. Asking for help is a very brave thing and the contacts below will be more than happy to help you. COUNSELLING (07) 3735 5669 INDIGENOUS SUPPORT SERVICE (07) 3735 7676 ENGLISHHELP (07) 3735 3735 (07) 3735 7470 WELFARE & STUDENT LIAISON OFFICE HEALTH SERVICES (07) 3735 7299
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CONNECT WITH GULS GULS website www.guls.org Facebook www.facebook.com/GriffithUniversityLS Instagram www.instagram.com/griffithuniversitylawsociety/ LinkedIn www.linkedin.com/company/ griffith-university-law-society
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ACKNOWLEDGEMENTS The 2021 Mental Health Guide would not have been possible without the support of its sponsors, contributors, and dedicated writers. Thank you to everyone who was involved in the creation of this publication.
CONTRIBUTORS Stella Tsakires GULS Equity and Wellbeing Officer Briahna Connolly GULS Marketing Officer Jordi Morgan GULS Publications Officer Melissa Bansraj GULS Director of Education Robyn Howard Professional Development Director, Johnson Winter & Slattery
OUR SPONSOR