GoodVibes2011 by MULSS

good vibes

Melbourne University Law Studentsâ&#x20AC;&#x2122; Society The Health and Wellbeing Guidebook 2011

The Melbourne University Law Students’ Society presents

“It’s just the vibe, Your Honour.” – Dennis Denuto The Castle, 1999

GOOD VIBES

The Health and Wellbeing Guidebook 2011 EDITORS – The Education Directors –

Harini Amarasinghe and Aimée Nguyen

DESIGN, LAYOUT, ORIGINAL PHOTOGRAPHY Aimée Nguyen

PRINTING

On Demand Printing

disclaimer

Please note that this publication is simply a guide and should not in anyway be seen as a definitive source of information. Its aim is to raise awareness about the issues facing law students and should not be considered a replacement for professional advice and assistance. We urge you to always seek professional help for any mental and physical health issues. Please see the back page for further useful resources. The information in this guidebook has been provided by a range of professional and personal sources and should not be attributed to the Melbourne University Law Students’ Society.

SPONSORS

Allens Arthur Robinson Blake Dawson Clayton Utz Freehills Maddocks Middletons

thanks The Editors would like to extend their sincere thanks to everyone who submitted an article or contributed to the Health and Wellbeing Guidebook this year. Without the assistance of many staff, students and others, this important resource would not be possible. Further thanks must go to our wonderful models Alex Bicknell, Jacinta Bishop, Simon Breheny, Christian Camilleri, Matt Curnow, Fiona Hopkins, Rory Hudson, Nina Janic, Georgina Keily, Justin Meneguzzi, Ben Muller, Ben Sturrock, and Nick “Mac” Wolstenholme. Thanks for lending your beautiful faces and smiles!

CONTENTS 6 7 8 10 13 16 18 20 24 28 30 36 39 42 44 48 50 52 54 59 60 62 66 69 70 78 82 85 86

Editorial Associate Dean (JD) Associate Dean (LLB) Students & Mental Health Depression Anxiety Work Life Balance – How your peers do it (Part 1) Work Life Balance ... or as we like to refer to it: Flexibility! Perfectionism Work Life Balance – How your peers do it (Part 2) Lawyering Without the Pain Studying Healthily Brain Food Work Life Balance – How your peers do it (Part 3) The Transition from University to Full Time Work Stress Management ... and the 7 R’s Student Wellbeing and Welfare Coordinator Get Up and Out! Exercise Tips Pump It Up – Music to get you moving Work Life Balance – How your peers do it (Part 4) How to have a Life Outside the Law Mindfulness – Try it at least once Work Life Balance – How your peers do it (Part 5) Happy Foods Look After Yourself – Maintaining a healthy study-life balance Important Contacts For More Info... Sources

Editorial

Associate Dean (JD)

– Harini Amarasinghe & Aimée Nguyen –

– Associate Professor Elise Bant – It is a great pleasure to have the opportunity to contribute to this important publication, now in its second edition! Student health and wellbeing is critical to success in studying, but also for the creation of a vibrant, positive and engaging study environment. It is, after all, not just the outcome that is important, but the quality of the journey along the way! This publication makes an important contribution to creating that positive experience and I congratulate the authors for their great work.

We are very excited to present the 2011 LSS Health and Wellbeing Guidebook to you! Firstly, a special thank you must go to all the contributors without whom we would have no Guidebook, and to our sponsors, who have understood the importance of health and wellbeing and have supported us in publishing this Guidebook. Health and wellbeing are taking on an ever increasing role in law schools and workplaces – not because these things were not always important but because we are beginning to realise the enormous implications health and wellbeing can have on our lives as students, and later, as lawyers. We are beginning to understand that we must act now and not only raise awareness but actively offer information that can be taken on board and acted upon. As students ourselves we know that at times life can be stressful, and it is hard for us to balance work with life outside law school and study. We hope that Good Vibes offers some serious as well as fun information on the things that affect our mental health and wellbeing. Finally, it cannot be emphasised enough that professional help and advice are available where necessary, and the back of this Guidebook contains some information on the appropriate people and places to go to. All the very best and we hope to see you around the Law School! 6

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Student wellbeing has been at the forefront of many Law School initiatives in 2010 and 2011. For example, the Law School is currently developing a plan to foster and sustain student wellbeing, a critical aspect of which is the online wellbeing survey currently being conducted online. The survey will give the Law School the information and opportunity it needs to support student wellbeing better and more fully. There will be an associated opportunity for interested students to participate in a focus group that will contribute to shaping the Student Wellbeing Plan. Make sure you let us know if you are interested in joining that work. The Law School is also offering a program of mindfulness workshops during Semester 2, 2011, in collaboration with the University of Melbourne Counselling Service. I would strongly encourage students to participate in these initiatives and let us have your feedback. Finally, I note that sometimes, despite all the best efforts of staff and students to maintain a healthy mind and body, things can go awry. Don’t forget that, if that happens to you, there are a wealth of people and systems to help see you through to better times. Sarah Anthony, the Student Welfare and Wellbeing Coordinator is a key support person to talk to and can help to guide you to the best support resource for your particular circumstances. But your JD Course Directors and I are also available for consultation. Don’t forget – we can’t help you if we don’t know. My very best wishes for a happy, healthy and positive future study experience with us. HEALTH AND WELLBEING GUIDEBOOK 2011

Associate Dean (LLB) – Associate Professor Caron Beaton-Wells – Research has shown a high proportion of lawyers to suffer from depression and anxiety. Perhaps this is not all that surprising for a profession that values, indeed promotes, adversarialism, perfectionism, pessimism and competitiveness. Increasingly law firms are seeking to offset these traits by promoting more positive “work-life balance” amongst their employees. The jury is still out on the effectiveness of law firm strategies in this area. However, there is no doubt that law schools too have a role to play in fostering healthy mindsets and behaviours that law students can take with them into the workforce. The study of law can be as pressured and stressful as the practice of law. Developing good habits in nutrition, exercise and stress management generally is crucial for happiness and success as a law student, just as it is for a positive and sustainable career in the law. The Law Students’ Society is to be commended for its initiative in this area. I hope that students will take full advantage of the information and insights collected for their benefit by the LSS in this Guidebook.

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Let’s avoid this!

Students & Mental Health – Melbourne Counselling Service – for more information, please see www.services.unimelb.edu.au/counsel

4. Relaxation – am I able to relax when I feel I deserve it, and have done enough for the day? It is essential sometimes to just “tune out” by lying on the couch, listening to peaceful music, going for a slow walk, etc. 5. Socialising – it’s great to go out and meet friends, eat something, have a dance, play some sport, but is it going too far? If you constantly spend too much time in a crowded, demanding atmosphere, it’s going to be very hard to get a restful sleep, relax by yourself, or focus on real study priorities later on.

Mental Health is a broad term that covers a group of conditions that can affect thinking, emotion/feelings and behaviour. About 20% of people will have a mental health condition some time in their lives.1 This is particularly relevant for our student population because early adulthood is often when mental health problems first make an appearance. Mental health conditions, including anxiety, mood problems, psychosis and substance use disorders, can mostly be effectively treated, although episodes can come and go.

How does mental health impact on learning? Mental health can impact on thinking, behaviour, mood, judgment and insight. This can mean problems with concentration, time management, meeting deadlines, decision making, determining and meeting priorities, multi-tasking, performance anxiety, critical thinking, participation and involvement in group activities, disclosure, and self reflection.

Maintaining self care Continual attention to self care is vital to good mental and physical health. Things to consider include: 1. Sleep – do I get enough good, regular sleep? 2. Diet – is my food nutritious enough? Am I eating enough/too much? 3. Exercise – it is recommended that you undertake some sort of daily activity and at least 3 x 30 minutes periods of more intense exercise a week, vigorous enough to make you sweat and increase your heartbeat.

1 National Survey of Mental Health and Wellbeing 1997.

Getting help Students with mental health conditions are encouraged to get professional help. Depending on the severity of the problem. this may mean seeing a medical practitioner, or other mental health professional. Counselling can also be very helpful.

Referring people to the counselling service You may think someone could benefit from counselling. They may have experienced relationship breakups, difficult family situations, loneliness or depression, the death of a friend or family member, or other situations which interfere with academic or personal achievement. Or they may just be distressed but not able to identify the cause. What should you do about people who appear troubled? • Listen, don’t rush to fix, advise or disagree; • Empathise, put yourself in their shoes; • Remember that as a friend or colleague your role is to provide support and to make suggestions for further support when it seems necessary. Don’t get involved beyond what seems comfortable or appropriate to you. Counselling cannot work effectively unless it is voluntary and people hold some hope that it can lead to relief. If one attends from a sense of obligation, they might not be able to talk freely. Raise the idea of seeing a counsellor without forcing the issue. While you might give the phone number or mention the name of a counsellor you know, you should not ordinarily make the appointment on their behalf. Further information including what to expect from coming to counselling and information on specific psychological issues can be found on our website at http://www.services.unimelb.edu.au/counsel/

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Depression – Melbourne Counselling Service – for more information, please see www.services.unimelb.edu.au/counsel

Depression is a prolonged and persistent negative mood which can colour and interfere with many aspects of life. It is characterised by feelings of sadness, disappointment, loneliness, worthlessness, excessive guilt, selfdoubt and hopelessness. Everyone experiences feelings of depression at one time or another. Feeling “down” or “sad” is a normal part of being human. These feelings commonly follow loss or disappointment and usually pass within a few hours or days. Depression that becomes intense, that lasts for extended periods of time and interferes with day to day functioning is of a more serious nature. Help, support and treatment for depression can be found by seeing a professional such as a counsellor or a doctor.

What causes people to be depressed? Often there are many interrelated factors associated with depression such as: • significant loss • loss of control over the environment, the belief that nothing can be done to change unfortunate events in life • life changes (childbirth, menopause, redundancy, etc) • disappointment • perceived failure • unrealistic expectations • negative thinking which gradually becomes self-defeating • biochemical factors (some illnesses, infections and drugs can create chemical imbalances that play a significant role in depression)

HEALTH AND WELLBEING GUIDEBOOK 2011

Signs and symptoms of depression Emotional

Physical

• Sadness • Anxiety • Guilt • Anger • Mood swings • Lack of emotional responsiveness • Helplessness

• Chronic fatigue, lack of energy • Sleeping too much or too little • Overeating or loss of appetite • Constipation • Weight loss or gain • Loss of sexual desire • Unexplained aches and pains

Behavioural

Thoughts/Perceptions

• Crying spells • Withdrawal from others • Worrying • Neglect of responsibilities • Loss of interest in personal appearance • Loss of motivation

• Frequent self-criticism • Self-blame • Pessimism • Impaired memory and concentration • Indecisiveness and confusion • Tendency to believe others see you in a negative light • Thoughts of death and suicide

What helps? Identify connections

Exercise regularly

Being honest with yourself and observing changes in mood and feeling as they occur may help you to identify some of the sources of the feelings of depression.

Exercising burns up tension, helps you relax, may improve sleep patterns and leads to the release of endorphins that lift your mood.

Seek professional help

Identify times when you feel less depressed

Treating depression is possible. Counsellors, doctors, social workers, psychiatrists and psychologists are trained to assist the individual to find ways to deal with, and overcome, depression. 14

Working out what it is that you do when you feel less depressed, can help you identify ways of lifting your depression.

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Talk about problems Discussing problems and feelings with those involved, or an understanding friend or a health professional (counsellor, psychologist, social worker, psychiatrist or doctor) can sometimes bring about a resolution before a critical stage of depression is reached.

Try to be aware of your negative thoughts and replace them with positive ones Thinking about your own unique strengths, characteristics and positive accomplishments can enhance wellbeing.

Helping a friend Severely depressed individuals can be very withdrawn, lethargic, self-ruminating and possibly suicidal. A concerned friend can provide valuable and possibly life saving support. Talking candidly with the individual regarding your concern for his or her well-being will often help bring the problems out into the open. As you talk: • share your concern and willingness to help • be supportive and patient • avoid cheering up the person • avoid saying “I know how you feel” If you believe the person to be suicidal, or you hold serious concerns for his/her well-being, urge the person to seek professional help. If the individual resists, contact a counsellor yourself so you can discuss how best to handle the situation.

HEALTH AND WELLBEING GUIDEBOOK 2011

Anxiety – Melbourne Counselling Service – for more information, please see www.services.unimelb.edu.au/counsel

Approximately 11% of people in Australia suffer from anxiety.1 Anxiety is both a psychological and physical phenomenon. Symptoms of anxiety can range from a mild sense of general uneasiness to feeling like you are having a heart attack or are floating outside of yourself. Some anxiety develops after an experience that overwhelms your psychological capacity to cope. Feelings of anxiety can occur as a result of a stressful, worrying or frightening event or can seem “free floating” – not attached to anything in particular. Both result in an uncomfortable and preoccupying feeling that can in itself cause further worry. Some people talk of anxiety as being like an invisible cage that constantly demands their attention, reduces their freedom and stops or limits what they can do in the their lives. If the anxious feelings are an aftermath reaction to a stressful or frightening experience, it is very important to get help

1 Reconnexion Australia.

to deal with these feelings and thoughts. Whatever the history, or mystery, behind your experience of anxiety, the earlier you access help and support the better your recovery will be. Some people confuse anxiety with stress. Stress reactions are normal responses to common stressors, such as being late for something important, or going out with your dream date for the first time. However, people who suffer from anxiety have excessive, irrational worries and avoidance of certain situations, which can become debilitating. For example, if your anxiety prevents you attending lectures or speaking up in tutorials, that is going to greatly impact on your performance at university and your long-term quality of life. There are lots of self help books, but nothing beats talking it over with an experienced and sympathetic counsellor. You don’t have to deal with these feelings alone. The Counselling Service can help you to understand what is happening, help you develop ways to cope and to reduce the anxiety and eventually get over it. With the “free floating” anxiety, there are lots of ways you can cope with this and you can manage, reduce and finally rid yourself of its hold over your life. Make a time to speak with a counsellor at the Counselling Service for a confidential discussion of your situation.

Chris, LLB

I usually de-stress by reading a book unrelated to study – I find it helps clear my mind, especially at the end of the day. I also try to walk a lot (rather than take public transport or drive, which can often be quite stressful), and find that cooking generally helps me relax by forcing me to focus on something completely new and self-contained. Cooking is especially good when you have a lot of long term projects on – it gives you a sense of accomplishment in a very short time frame.

WORK LIFE BALANCE: it’s important, but can be tricky.

Here’s how some of your peers do it. If things are getting a little bit crazy I just do the two year test – will this problem matter to me in two years? If the answer’s no then it’s not worth worrying myself over.

Lauren, JD 2

I personally need at least 7-8 hours sleep just to be able to function the next day and I find I work more productively when I’m well rested. If everything else in my life is in balance I find doing reasonably well in school just comes naturally.

Ali, JD 1

A wise first year once said, “You are never safe in Law School”. My tried and tested tips for surviving law school, as trialed in Semester 1 are:

1. Don’t over commit yourself. This requires good planning so you can still have mad times with your friends without unnecessarily stressing over the hectic workload. 2. Exercise. Riding my bike to uni kept me awake through a lot of 9ams. You don’t have to be an exercise junkie, just make sure you get some fresh air – Vitamin D deficiencies are becoming disturbingly common! 3. Do something outside law that is rewarding. Volunteering once a week takes me out of the law school bubble and is fabulous fun! 4. SLEEP!!!!!!!!!! PLEASE!!!!!!!!!!! IT’S IMPORTANT!!!!!!!!! And if all else fails, grab a glass of red wine and watch Masterchef!

I think one of the things I try to do is to try to switch on when I have to, but also switch off totally when I can.

Will, JD 1

I’m mentoring a secondary student who wants to study law (LSS Program). This gives my studies a good perspective: seeing a younger student really desperate to study law makes you more motivated to make the most of your own studies. I go to the gym around 3-4 times a week. Feeling fit helps you concentrate, and you feel a lot better later in the semester when you inevitably eat a lot and do no exercise. Also, eating breakfast is pretty key I think. I eat a big breakfast every morning and this gives me a lot of energy for the whole day.

Work Life Balance

... or as we like to refer to it – Flexibility! – Sally McCarthy, Graduate Coordinator, Maddocks – You might ask what expertise do I have to write about Work Life Balance and Flexibility in the workplace. Well, a lot! For one, I work at Maddocks who have received the Fair and Flexible Employer Award for 2009 and 2010, and have been an Employer of Choice for Women for the last 5 years. I am also one of the many lucky ones that manage to balance my working life with my personal life by working in a flexible capacity. What is Flexibility? Maddocks has a long history of accommodating flexible work arrangements, certainly before it became fashionable. ‘Flexibility’ is a concept where everyone has an opportunity to apply for flexible work arrangements, ie. part-time, job share, non-standard hours, a compressed work week, or a career break. It is a flexible working arrangement designed to suit both the employee and the employer with a fair and equitable outcome for both.

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Depending on your life stage, you will want flexibility for different reasons. Flexibility traditionally has been linked to women returning from maternity leave. This is not the case anymore and the reasons for working flexibly will be unique to each person. We try to customise work arrangements to suit individual needs at their different life stages. Although I work flexibly to suit my family life, others at Maddocks including partners, lawyers, legal secretaries and shared services staff also have the opportunity of being able to work flexibly, for reasons such as sport, committee obligations, study, music, and interests outside of work. We realised that policies and practices would not be able to remain static so we regularly reassess them to ensure they are still effective. To do this we listen to employees, so that we can accommodate their needs and requests. We know that for some people, flexibility is important to attract and retain them. At different times, life will be challenging. Whilst you are studying I am sure you will experience this. This is no different to being in the workplace, at Maddocks there are procedures and policies in place to help assist and guide you through challenging times. I am sure you have experienced

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pressure to hand in an assignment by a due date that conflicts with other university assignments and other things going on in your life. This is why, when you start your career in law, you need to work in a place that provides the flexibility and support required.

just relax.

Like me you may have other interests in life. We can be much happier people, and live much healthier lives if we can balance work and lifestyle to increase our wellbeing, reduce stress and increase job satisfaction â&#x20AC;&#x201C; this means still getting quality, challenging work. At Maddocks we are different. We will consider your circumstances, encourage and support flexible working practices. Sally McCarthy, Graduate Coordinator, People & Culture

read a book play/listen to music draw paint create take a bath have a nap sit in the garden 22

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breathe...

HEALTH AND WELLBEING GUIDEBOOK 2011

Perfectionism – Melbourne Counselling Service – for more information, please see www.services.unimelb.edu.au/counsel

Do you feel like what you accomplish is never quite good enough? Do you feel you must give more than 100 percent on everything you do, or else you will be mediocre or even a failure? If so, rather than simply working toward success, you may be trying to be perfect. Perfectionism refers to a set of self-defeating thoughts and behaviours aimed at reaching excessively high unrealistic goals. Often mistakenly seen as desirable or even necessary for success, perfectionistic attitudes can actually interfere with success. The desire to be perfect can both rob you of a sense of personal satisfaction and cause you to fail to achieve as much as people who have more realistic strivings.

Causes If you are a perfectionist, it is likely that you learned early in life that other people valued you because of how much you accomplished or achieved. You may therefore have learned to value yourself only on the basis of other people’s approval. If your self-esteem has come to be based primarily on external standards, you may be vulnerable and excessively sensitive to the opinions and criticism of others. In attempting to protect yourself from such criticism, you may decide that being perfect is your only defence. The following feelings, thoughts, and beliefs may be associated with perfectionism: • Fear of failure. Perfectionists often equate failure to achieve their goals with a lack of personal worth or value.

• Fear of disapproval. Perfectionists often fear they will no longer be accepted if they let others see their flaws. Trying to be perfect is a form of protection against criticism, rejection, and disapproval. • All-or-none thinking. Perfectionists frequently believe they are worthless if their accomplishments are not perfect, and have difficulty seeing situations in perspective. A straight-A student who receives a B might believe, ‘I am a total failure’. • Overemphasis on ‘shoulds’, rigid rules for how their lives must be led. With this overemphasis, they rarely consider their own wants and desires. • Believing that others are easily successful. Perfectionists tend to perceive others as achieving success with a minimum of effort, few errors, emotional stress, and maximum self-confidence. At the same time, they view their own efforts as unending and forever inadequate.

The Vicious Cycle Perfectionistic attitudes set in motion a vicious cycle. First, perfectionists set unreachable goals. Second, they fail to meet these goals because the goals were impossible to begin with. Failure to reach them was thus inevitable. Third, the constant pressure to achieve perfection and inevitable chronic failure reduce productivity and effectiveness. Fourth, this cycle leads perfectionists to be self-critical and self-blaming which results in lower self-esteem, and may also lead to anxiety and depression. At this point perfectionists may give up completely on their goals and set different goals thinking, “This time if only I try harder I will succeed”. Such thinking sets the entire cycle in motion again.

• Fear of making mistakes. By equating mistakes with failure, and trying to avoid mistakes, they miss opportunities to learn and grow.

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HEALTH AND WELLBEING GUIDEBOOK 2011

Let’s look at interpersonal relationships. Tending to anticipate or fear disapproval and rejection from those around them, they may react defensively to criticism and in doing so frustrate and alienate others. Without realising it, they may also apply their unrealistically high standards to others, becoming critical and demanding of them. Furthermore, perfectionists may avoid letting others see their mistakes, not realising that self-disclosure allows others to perceive them as more human and thus more likable. Because of this vicious cycle they often have difficulty being close to people and therefore have less than satisfactory interpersonal relationships.

Healthy striving Healthy goal setting and striving are quite different from the self-defeating process of perfectionism. Healthy strivers tend to set goals based on their own wants and desires rather than primarily in response to external expectations. Their goals are usually just one step beyond what they have already accomplished. In other words, their goals are realistic, internal, and potentially attainable. Healthy strivers take pleasure in the process of pursuing the task at hand rather than focusing only on the end result. When they experience disapproval or failure, their reactions are generally limited to specific situations rather than generalised to their entire self worth.

What to do The first step in changing from perfectionistic attitudes to healthy striving is to realise that perfectionism is undesirable, an unattainable illusion. The next step is to challenge the self-defeating thoughts and behaviours that fuel perfectionism. Some of the following strategies may help:

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• Set realistic and reachable goals based on your own wants and needs, and what you have accomplished in the past. This will enable you to achieve and also lead to a greater sense of self-esteem. • Set subsequent goals in a sequential manner. As you reach a goal, set your next goal one level beyond your present level of accomplishment. • Experiment with your standards for success. Instead of aiming for 100 percent, try for 90 percent, 80 percent, or even 60 percent success. This will help you to realise the world does not end when you are not perfect. • Focus on the process of doing an activity not just on the end result. Evaluate your success not only in terms of what you accomplished but also in terms of how much you enjoyed the task. Recognise that there can be value in the process of pursuing a goal. • Use feelings of anxiety and depression as opportunities to ask yourself, “Have I set up impossible expectations for myself in this situation?” • Confront the fears that may be behind your perfectionism by asking, “What am I afraid of? What’s the worst thing that could happen?” • Recognise that many positive things can only be learned by making mistakes. When you make a mistake ask, “What can I learn from this experience?” More specifically, think of a recent mistake you have made and list all the things you can learn from it. • Avoid all-or-none thinking in relation to your goals. Learn to dis- criminate the tasks that you want to give high priority to from those tasks that are less important to you. On less important tasks, choose to put forth less effort. Once you have tried these suggestions, you are likely to realise that perfectionism is not a helpful or necessary influence in your life. There are alternative ways to think that are more beneficial. Not only are you likely to achieve more without your perfectionism, but you will feel better about yourself in the process.

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Tim, LLB

I de-stress in two ways. First, I spend quality time with family and friends, like Sunday brunch at Porgies (P+MJ classics are the best!) or hitting up 90s night at Perseverance! Second, I keep active by playing golf (and long walks on the beach...)

Exercising the imagination is my most effective self-cure for stress, boredom and mental atrophy.

Eamonn, JD 2

I try to maintain the breadth of my pre-law interests while keeping an eye out for new things to try. Examples? A couple of times each week I’ll go to an arts event: an exhibition, theatre or dance performance, music recital, or fundraising dinner. My greatest challenge is ensuring time is kept aside for creativity: improvising at the piano, sketching at the design desk, departing from recipes in the kitchen, or even doing a spot of landscaping in the garden.

Gabi, JD 1

Lewis, JD 1

I am somewhat obsessed with football (AFL); I go to the footy almost every weekend. I also go out most weekends. Seeing non-law friends is always a good way to break up the monotony of seeing the same people every day at Uni. I also look after my diet. I’ve been eating fish twice a week for years and years now, as I think it’s meant to do something good for the brain.

I find that balance is about not being too extreme in any area of my life. Being so busy, to be able to achieve any balance, I need to plan my weeks in advance. I have a weekly schedule into which I allocate times for gym sessions 4 times a week, study, catching up with friends, and free/relaxation time.

It may be used and cliched but – work to live, don't live to work.

Bec, LLB

There is no real answer (but if there was one, I'd give it to you). Do whatever works for you. Everyone is different. The most important thing to remember is to keep doing the things that make you happy. The things that get you excited about life in general. For me, that's photography and reading Vogue like it's the Guide to Life (because it is). Happy people go on to do great things.

Lawyering Without the Pain

The culture of perfectionism & how to resist it The Forum, 2010 – Emily Hehir – In Semester 2 2010, I decided I wanted to create a forum for students of the LLB and JD to come together and have the opportunity to be real with each other and themselves about the realities of the stress of studying a professional degree, and the ways we each choose to cope with that stress. My intention was to raise awareness around what I had perceived throughout my six years on Pelham St. as unhelpful, exhausting, strange and occasionally unhealthy ways of coping with the inevitable stress of studying a challenging degree being normalised and downplayed. I was also concerned that stress does not end with the degree, and yet I hadn’t used my undergraduate years to experiment and gather tools to empower myself with the best ways to cope with any ongoing stress that may be present as I entered my professional life in whatever capacity. Instead I had fine-tuned my ‘things-to-be-worried-about’ radar, my ‘compare-myselfto-others’ abilities and my ‘I’m-not-good-enough’ beliefs were operating pretty resiliently. Further, as it drew towards the end of my time studying the LLB I began to reflect on the lack of authentic moments of connectedness I had felt with other students I’d been studying alongside for years. No doubt facing similar challenges as those I felt I had struggled with, I’d felt opportunities to let my guard down and share with others without feeling like it meant I was ‘weak’ or incapable were few and far between.

understanding and experiences with law students and the high rates of depression and anxiety they are predisposed to suffering. I also approached Danni Watts (Education Manager of Prevention/Awareness) from The Butterfly Foundation to speak. I did this because I felt that there was a high percentage of people at law school with a tendency towards using food and exercise as goals and external factors they could control as a way to feel worthy, empowered and less anxious about things they couldn’t control. Worst of all, these behaviours were highly normalised amongst peer groups.

So as a result, I approached the LIV and made a connection with psychologist and lawyer Dr Qusai Hussain of PsyLegal to speak about his

The LSS were not directly involved in this event however the support of the Women’s Officers Beth and Clara was priceless, and I am so grateful to them.

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On the day, Dr Hussain spoke about the cyclical nature of stress and anxiety: when we choose to try to ‘control’ our stress and resist our experience of it by relying on negative behaviours, we can then create more stressful beliefs about ourselves and life. He also exposed the myth that anxiety and depression are only experienced in the extreme sense – in reality everyone’s mental health exists on a spectrum which we can move up and down at any time could be improved to enhance your experience of stressful events in your life. Danni spoke personally about perfectionism and ambition and how these can turn on ourselves and become an internal critical voice which we filter our experiences of reality through, thus always feeling we aren’t ‘good enough’. Both Danni and Dr Hussain were accessible, entertaining, relatable and compelling speakers.

The faculty had open ears and open minds about ways to continue to improve the student experience at the Melbourne Law School. This included the roll-out of Mindfulness skills sessions in Semester 1, 2011 as a way to introduce to students the skills to learn to direct one’s thoughts and awareness thus becoming more resilient with experiences of stress, rather than at the mercy of one’s untrained ‘monkey mind’.

The forum then turned over to the audience, where the mood in the room was almost electric with the relief felt from being able to speak candidly and honestly after being put at ease by the speakers. Students from both the JD and LLB had the opportunity to share their own experiences from law school and provide direct feedback to the faculty about ways stress could be eased from a top-down approach. Faculty who were present included Professor Ian Malkin, Dr Wendy Larcombe, Dr Anne Genovese, Dr Linda Haller, Professor Diane Otto, Mr Arlen Duke and Ms Sarah Anthony, amongst others.

I also hope those who attended the forum in October last year found it helpful.

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I hope the students that took up the opportunity to learn mindfulness over 5 weekly sessions with the University Counselling service found it useful and that others endeavour to learn about mindfulness and meditation: it is accessible to anyone and those who think they ‘can’t’ are exactly who mindfulness is geared towards!

Peace, love and strength to everyone who undertakes the challenge of the law degree, Emily Hehir

HEALTH AND WELLBEING GUIDEBOOK 2011

MULSS SPORTS WEEK Healthy Living Lunch 1 August 2011

Studying Healthily – Richmond Glasgow – Health and Wellbeing in Melbourne Law School tends to focus on what you should be doing when you are not studying. Obviously, that is an integral, but how you study is just as important to your health and wellbeing. There are a million ways to study. Out of those million ways, some are healthy, some are not, some are in between. Shoving pages and pages of information in the space of a few days before an exam might not be healthy, but then again reading every single case 5 times over the course of a semester might not be healthy either. The ultimate test is what works for you and what makes you happy.

I suggest one way – taught to me by Associate Dean (JD) Elise Bant – this year. Elise used this approach when she completed her BCL and DPhil at Oxford. I believe, this approach is healthy because it promotes understanding, allows you to get some pretty good grades and doesn’t involve reading a case 5 times over the semester. As a note, I assume that students who read this are not only concerned with achieving high grades but also with engagement in class, critical thinking that challenges them and other broader educational goals. For those who are only concerned with grades, I beckon you to think, just for a moment, about the wonderful impact broader goals can have on your education, your life and who you are. You will never have more time than in the moment you are in to learn and grow. This approach to studying and understanding material is quite simple really:

1. Read a passage, a paragraph, a page or a whole article – the length is entirely a matter for each person (I’m a two paragraph person – I can’t keep all the materials in my head for that long). 2. Put the book, article or electronic version away and out of sight. 3. Write (on computer or handwritten) your understanding of what you just read without looking at the original text. Note your ideas, conclusions, links and insights in the read material and associations with other material you have read. 4. Repeat 1–3 (some material may need rereading and rewriting – that doesn’t matter, it actually helps to bed the ideas down).

HEALTH AND WELLBEING GUIDEBOOK 2011

It sounds simple, but step 2 is the key – try it and see what happens. The purpose of this approach is to transform the material into your own version of the ideas and words – to ‘find your voice’ as Elise put it. Some may be wondering at this point, what has this got to do with Health and Wellbeing? Well, our mind is not simply a computer through which information can be forced in. It is a set of neural pathways that recognises information and groups it together through association. If you consciously transform the material into your words, you are creating those conscious associations yourself. As a result, you are much more likely to remember the material and understand it – and that has a tendency to lead to good grades. You should also be under no misconception: this approach will take two to three times longer than simply reading. However, the results are far more lasting and the understanding far deeper. If this gives you any indication, I now generally have the ability to recall exactly what page most ideas, concepts or cases were on, as well as the material of course – it’s quite surprising. Just try it. See what you think.

BRAIN

food

Want to boost your brainpower? Try some of nature’s superfoods...1

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1 www.bbcgoodfood.com/content/wellbeing/features/boost-brainpower/1/ http://kiwi-fruit.info/

FISH

The Omega-3s found in fish oil (as well as walnuts, linseeds and pumpkin seeds) are essential for a well-functioning immune system plus increased blood circulation, both of which are crucial for an alert brain and better memory retention. Omega-3s are also a potent natural anti-depressant, so stock up on salmon, tuna and sardines but if you want an extra boost, grab some Krill Oil capsules from the pharmacy. Vitamins E and B are also crucial for brain health; under stress, Vitamin B levels in the body are easily exhausted and need to be constantly replenished. Omega-3 fish also contains iodine which is known to promote mental clarity.

GREEN LEAFY VEGETABLES

Folic acid provides major benefits. Not only does it boost the performance of Vitamin B (essential for a healthy brain) in your body, it also improves the health of your heart and muscles. Folic acid is found in green and leafy vegetables such as spinach, broccoli, silver beet, brussel sprouts, cabbage and bok choi. Folic acid is also known to improve information recall.

KIWIFRUIT

Vitamin C is a crucial nutrient, as it’s one of the main fuels for our immune system – make sure you get your daily intake to fight those colds and flus. One fresh orange only has 5% of your daily recommended intake (DRI) of Vitamin C, so try kiwifruits. They contain 1.5 times the DRI of Vitamin C and about as much potassium as bananas.

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BLUEBERRIES

The antioxidants in blueberries are brilliant for your brain, helping to improve short-term memory loss, plus they are delicious!

TOMATOES

Lycopene, a powerful antioxidant found in tomatoes, helps to protect against free radical damage to cells which occurs in dementia and Alzheimer’s.

PUMPKIN SEEDS/PEPITAS

Just a handful a day is all you need for your recommended daily intake of zinc. Zinc is vital for enhancing memory and stimulating thinking. Try sprinkling some on your breakfast cereal or as a healthy snack.

BROCCOLI

This leafy superfood is also a great source of Vitamin K, known to enhance cognitive function and boost brainpower.

HEALTH AND WELLBEING GUIDEBOOK 2011

Julia, LLB

Will, JD 1

I stay on top my commitments by prioritising tasks and keeping organised. I use an electronic to-do list, together with my trusty Google Calendar, to get a sense of what I need to do each day and to make sure that I don’t forget any commitments. I de-stress by spending time with my friends and family. This may involve anything from hanging out at 7 Seeds, to karaoke, to taking my little sister to Luna Park. I also enjoy going for jogs around Princes Park.

I don’t think I hold any secrets as to how to best balance the neverending avalanche of law readings and “life beyond the law school”; I’m winging it as much as anybody. I think the best way to grapple with it all is to keep things in perspective.

Yes, the JD is hard work; we all have our noses to the grindstone and “intense” is bandied around as a buzzword by all and sundry. But it is a degree like any other. You’re still allowed to see your friends and have fun on the weekends, just like in your undergraduate days. At least, I hope you are because that’s what I’ve been doing!

Freya, LLB

Playing the piano, whether by myself or as part of a chamber group, allows me to break away from law completely and concentrate on something that's creative and expressive. Even during exam time, I find it helps me clear my mind and escape from the terror of cases and legislation without making me feel guilty about being unproductive.

Chris, JD 2

Staying physically active is my key strategy for ensuring that my life stays balanced throughout the academic year. I am a firm believer in the mind-body connection, and whether it is the gym, running, squash, or swimming, or anything at all that gets the body moving and the endorphins flowing, I think that it is essential to mental wellbeing to establish an active routine early on in semester. It helps if you can pair up with someone like-minded to play a regular game of squash, for example, as it is easier to be active when there is an external source of motivation. This routine ensures that when things get hectic and stressful towards the end of semester, as they tend to do, I am able to stay active when it really counts.

The Transition from University to Full Time Work – Claire Roberts, Graduate, Blake Dawson –

I had never worked full time before I started as a graduate with a large commercial law firm. I’d had administrative and research jobs as a student and spent most of my latter year holidays clerking, but anticipated, correctly, that my graduate year would different. There are 21 graduates in the Blake Dawson Melbourne office, and we’re a diverse bunch. One has a young child and moved into law from a background in hospitality. Another worked his way through uni as a DJ. A few of our group seriously flirted with careers in management and finance before deciding that completing a graduate law degree and starting work with a commercial firm would make them happier.

Adapt (don’t clear) your schedule I have made efforts over the past few months to adapt my lifestyle to some of the most obvious changes. The hours are tiring, so I have become fastidious about getting a decent night of sleep before each work day. My plan to run the five kilometres from my apartment to work every day lasted less than a week, so I’ve established an after work exercise regime that better suits my aversion to early mornings. Mid week catch ups with friends, particularly those who work outside the CBD or work unconventional hours, can be difficult to organise but remain very much worth the trouble. Friends and I have started a trivia team, which gives us a regular weekly catch up with no need to plan anything. I loved debating during university,

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so have maintained my involvement by joining the executive committee of an adult organisation. Jordan Wright, a fellow graduate, deferred his law studies for years before finally deciding that he’d like to complete the degree. For Jordan, having previously worked in a professional environment on a full time basis has been helpful, because he had an idea of the sorts of things to expect, and had already established a routine for remaining his ‘own person’ after hours.

Take advantage of the opportunity The most profound transition, for me, has not been that I have developed peculiarly strong views about the relative merits of Bourke Street coffee outlets. It has been that suddenly I think of my job as the beginning of my ‘career’ rather than a way to finance lunches at Seven Seeds and discount flights. It is hackneyed, but true, to say that practice is very different from university. Many of our graduate group (myself included) have radically different ideas about what practice groups we’d like to settle in now that we’re nearing the end of our first rotation. A graduate year is a great opportunity to get a real sense of what lawyers in different parts of a firm do day to day. Developing relationships with your colleagues is an obvious way to take advantage of that opportunity.

HEALTH AND WELLBEING GUIDEBOOK 2011

Make use of support networks Blakes has encouraged us to develop relationships across the firm, and I’ve found these contacts invaluably useful. In addition to three supervisors in my practice group (of varied levels of seniority), I have also been appointed a senior associate ‘mentor’ in a practice group that doesn’t interest me. The fact that she is unlikely to ever directly supervise me, and that she has assured me that our discussions are confidential, means that I would feel comfortable arranging a coffee with her any time I felt I needed support or advice.

We don’t want this. Burning the candle at both ends reduces your ability to absorb information.

I have forged a number of new friendships through my work with the environment committee, and my involvement with the organisation of a charity trivia night has meant I have come to know people both within and outside the firm I may otherwise have had no reason to meet. I enjoy writing, so have taken advantage of my young lawyer (to be) status and joined the editorial committee of the LIV’s Young Lawyers’ Journal. The other graduates in my year have been a crucially important part of easing the transition. We spent our first fortnight as graduates in induction training and intensive College of Law classes, and formed strong friendships quickly. We bake cakes for each others’ birthdays and often have dinner or a drink together at the end of a week. I already consider my samelevel colleagues to be my close friends, and they are often my first port of call when I find myself struggling to complete a simple task (or just feel like a cappuccino excursion). Friends of mine at other firms have reported similar camaraderie in their workplaces. Adjusting to a new job is, in many ways, a uniquely personal experience. Ensuring that I’ve maintained my involvement in the non law things I enjoy, and making an active effort to develop professional relationships and friendships at work has been helpful in easing the transition for me.

So make sure you get your 8 hours. 46

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Remember, sleep comes before work and success in the dictionary and in a healthy lifestyle.

Stress Management – Middletons – Stress management is a key issue in modern lives. Learning to balance stress is essential for your long term health, relationships, work performance and enjoyment of life. A commitment to good stress management during your study years will train you to build a sustainable work ethic and develop resilience in readiness for commencing work in the legal profession. Though not always enjoyable, stress is actually a necessary part of our daily lives. Stress is defined as anything that stimulates you to act, think or react. Whatever the source of your stress, stress is something that is necessary in order to force us to accomplish certain tasks. Without stress, our bodies wouldn’t react at all, even in times of extreme danger. Completing an assessment at university to achieve the maximum result is a task you may respond to with complete commitment, by working intensely hard. To do this, you work long hours, cancel a vacation or social event and cut back on sleep. If this is short-lived, then negative effects will be minimal and success will often be spectacular. However, if this pace and imbalanced approach is sustained for a long time without relief, you will increasingly risk ill-health and burnout. Finding a balance is the key to ensure you manage your stress. The practices you develop for yourself today will help you in the future. At Middletons, we recognise our people need opportunities to establish a balance in their lives. Getting involved in non-work related activities on offer at the firm is where we can assist. We sponsor our people’s sporting interests through our Sports@Middletons program and provide health and wellbeing initiatives with seminars and programs through Vitality@Middletons. We have an active social club which gets us out of the office to enjoy fun activities and firm events to celebrate successes.

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Understanding the signs of stress on your well being will help you manage yourself better in future situations. Stress can affect your behaviour in a myriad of ways:

Emotionally

Mentally

Physically

• Feeling irritable or tense • Feeling frustrated • Feeling of apathy/low • Emotions get the better of you • Sense of panic

• Lack of concentration • Poor judgement • Inability to make decisions • Become forgetful

• Muscles in back and neck tense up • Can’t stay calm • Headaches/sweating • Sleep deprived • Feeling tired/fatigued

Recognising when you are stressed and managing your stress can greatly improve your life. In recent years, stress has received a very bad name, but studies show that some stress is good for us, increasing our immune system’s capabilities and sharpening our intelligence. Some short-term stress (for example, what you feel before an important presentation, exam or event) may give you the extra energy you need to perform at your best. Bad stress, on the other hand, has the opposite effect, weakening our immune systems and causing us to feel mentally confused or disoriented. This long-term stress (for example constant worry over your study or long hours) may actually drain your energy and your ability to perform well.

HEALTH AND WELLBEING GUIDEBOOK 2011

Here are the simple steps to help you cope with stress and achieve balance:

the 7 R’s

REFLECT

Identify your own stress triggers/signs and stop yourself becoming overwhelmed or anxious (hit the pause button and don’t act until you can think rationally). Know what you really value and what priority it has – make time for them (social, family, hobbies, sanity breaks).

RELAX

Schedule time out – rest is what we do to let stress subside. Rest at the end of a day and at the end of a week, helps us to calm down. Catch up on sleep – if we are regularly short of sleep, then our concentration and our effectiveness suffer and our energy levels decline. This diminishes our effectiveness in our job and can therefore RELATE Maintain and manage increase stress. effective relationships with others. Don’t expect the impossible.

RECREATE

Manage your time: structure your day to support your focus – use ‘to do’ lists to help you prioritise your time. Plan for the complete job – break jobs down into tasks and establish realistic deadlines for yourself (and for others where appropriate). Remember - laughter is a very powerful medicine.

RESILIENCE

Challenge your assumptions and look at the stress from a different perspective. Discipline yourself to deal with things as they arise.

RESPOND

Be realistic about your capacity to achieve or contribute (learn to say ‘no’ in another guise). Establish routines – at home and with your studies.

REFUEL

Focus on a balanced diet and exercise regime. Spend time on the most important activities when you are at your best (know your best time).

So remember, you can’t avoid stress, but you can manage it, using simple techniques like the 7 R’s. Adopting techniques now will ensure your long term health, relationships, work performance and enjoyment of life.

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HEALTH AND WELLBEING GUIDEBOOK 2011

Student Wellbeing and Welfare Coordinator – Sarah Anthony – Trouble with your studies? Finding it difficult to cope? Don’t let it get too far. Sarah can help you.

The law attracts ambitious, competitive people, who strive to achieve the highest marks on essays and exams to enable them to compete for jobs at the good firms. And law students like any other students, experience relationship breakups, difficult family situations, loneliness or depression, the death of a friend or family member, or other situations that interfere with academic or personal achievement. According to the Brain & Mind Research Institute, a University of Sydney-established centre, 41% of law students will suffer from psychological distress severe enough to justify clinical assessment at some point during their degree. This means that, at one time or another, it is likely that you will need assistance from either the Student Wellbeing and Welfare Coordinator, or another University Wellbeing Service. The Student Wellbeing and Welfare Coordinator is a member of the Law School Student Centre whose primary goals are to deliver responsive student services within the Student Centre and to contribute to the development of student-centric services and the student experience. The Student Wellbeing and Welfare Coordinator is the primary point

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of contact for Special Consideration, Student Progress, Alternative Exam Arrangements, and student welfare and wellbeing activities (assesses students’ needs and identifies what services and adjustments may be appropriate.) If students experience an untoward (generally short-term) circumstance that has a significant impact on their studies, then you should apply for Special Consideration. If the application is approved then the student may be provided with adjustments such as a significant amount of additional time to complete an item of assessment (over 10 working days), or possibly a special exam. A Special Consideration application should usually be submitted no later than 3 days following the due date for the assessment task, and must be made online with supporting documents (HCAP or Statutory Declaration) supplied to the Student Centre. If students experience academic disadvantage as a result of a health condition or impairment, or difficult circumstances then the Students Experiencing Academic Disadvantage (SEAD) policy may apply. This policy provides adjustments and support for students with ongoing or anticipated circumstances which impact upon their ability to demonstrate their academic potential. Examples of reasonable adjustments may include: • Alternative exam conditions such as extra time, rest breaks, alternative venue, even permission to bring in food, drink or medication. • Extra time to complete written assessment such as essays and assignments. • Priority allocation of tutes. For more information on SEAD, any other information, or to make an appointment with the Student Wellbeing and Welfare Coordinator in the Melbourne Law School Student Centre please call 8344 4475 or email Sarah directly on sarahga@unimelb.edu.au.

HEALTH AND WELLBEING GUIDEBOOK 2011

! GET UP & OUT

Regular exercise produces endorphins. This critical enzyme that your body produces makes you feel happier, more alert and raring to go. Is there any better reason to exercise?

run SWIM jump skip WALK dance

throw climb JOG

exercise tips Most people have a good understanding of the importance of physical health and fitness. Healthy people are generally happier, live longer and experience less stress than those who are unfit. Heart disease, diabetes and obesity are just a few of many complications that can result from ignoring physical fitness. However, regular exercise is often difficult during semester with busy schedules, work and assignments. Students may find it impossible to find time for a jog, let alone the recommended minimum of at least 30 minutes of exercise 5 days a week. So, how can you develop and maintain good exercise habits while at University? Here are some suggestions:

Set aside fixed times to exercise

Maintaining regular times to exercise will help keep you motivated when you secretly can’t be bothered to go outside. Your biggest obstacle is falling into an “I’ll do it later” mentality. Let’s face it: you won’t. Keeping a fixed time to exercise will help you stay focused and fit.

Healthy diet

Keeping a healthy diet is vital to overall physical fitness. Aim for a balanced diet – just think lots of vegetables, fruits and fish, while cutting down on snack food. Eat a variety of food.

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Set realistic goals

Maintaining good exercise habits is far easier if you have challenging, but achievable goals to work towards. Too challenging and you’ll give up. Too easy and you’ll lose interest (not to mention achieve little). Try and set goals that are concrete and measurable: “I will try to be healthier this semester” is not only ambiguous, it will do little to motivate you.

Join a gym

Joining a gym is an excellent way to keep fit. Many gyms have helpful instructors and exercise classes which may be of interest to you. Just make sure that if you pay expensive membership fees, you will stay motivated to use the gym. The dropout rate for new gym members after six months is as high as 60%.

Engage in lots of cardiovascular exercise

Cardiovascular or aerobic exercise involves working out large muscles. It can include activities such as walking, swimming and running. Benefits include lowering blood pressure, raising metabolism and, for those looking to lose a bit of weight, burning calories.

Record your progress

Ultimately, the only person who can police your exercise habits is you. Recording your habits lets you know how they measure up against your goals. If you feel like you are becoming obsessed about your health and exercise habits, talk to friends or your GP.

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Walk/Bike to Uni

Most of us have to commute to Uni, so why not use the opportunity to get some exercise (and be green at the same time)? If you can walk from home to Uni, lucky you. Otherwise, consider riding a bike or walking from the train station.

Running doesn’t do it for you? How about

dance?

Listen to music while exercising

Studies have shown that listening to music while exercising significantly improve endurance and motivation while exercising. Songs with beats that match the pace of your exercise will tend to have a greater effect. When in doubt, just pick songs that make you feel motivated while exercising. Just promise you’ll go easy on the Bon Jovi.

Shake Shake Shake – KC and the Sunshine Band Eye of the Tiger – Survivor Let’s Get Physical – Olivia Newton-John Hysteria – Muse TiK ToK – Ke$ha Good Luck – Basement Jaxx The Tempest – Pendulum Don’t Stop Me Now – Queen Aerodynamic – Daft Punk

PUMP IT UP music to get you moving

Exercise with friends

It can be difficult to follow an exercise program by yourself without any external motivation. Exercising with friends is fun and is more likely to keep you focused over a long period of time. Consider taking up a team sport such as soccer or netball.

Drink plenty of water

Drinking plenty of fluid is essential. It is recommended that a typical adult drink 8 glasses of water a day (your body also absorbs some liquid in food). An additional benefit of drinking water is that it is a far healthier alternative to alcohol or soft drink.

Single Ladies – Beyoncé Smells Like Teen Spirit (WZRDZ Remix) – Nirvana Let’s Dance – David Bowie Kiss With a Fist – Florence and the Machine The Final Countdown – Europe Party Rock – LMFAO Livin’ on a Prayer – Bon Jovi Thriller – Michael Jackson Poker Face – Lady Gaga Stronger – Kanye West

Thanks to Lyndal Ablett, Simon Breheny, Viv Crompton, Andrea De Souza, Heidi Edwards, Antony Freeman, Matthew Jaensch, Ben Muller, and Nick “Mac” Wolstenholme” for their suggestions.

Sometimes it can be hard to justify kicking back for a few hours. But at the end of the day, nobody performs at their best when they are tired or stressed. Those few hours will probably make you more productive, and more importantly, happier.

Jono, JD 2

Each week I make it a priority to set aside a few hours to do something fun. For me, it is playing soccer with friends at the park on Sunday afternoons. It gives me something to look forward to during the week and is an extra incentive to manage my time. Having an enjoyable and relaxing activity at the end of the week also helps me recharge and get ready for the week ahead.

Anita, LLB

Between studying, jobs, extra-curricular committments, chores and watching the drama unfold on Masterchef, it is important to make the time to de-stress. One of the main ways I relax is through music. I learn it, play it, listen to it, sing it (not well), dance to it and watch it. Music works well for me, because it engages me, but it doesn't crowd my mind.

Sahrah, JD 2

The more that I see the JD as only one part of my life, the more I seem to enjoy it.

Steph, JD 1

My life has definitely changed since starting law, but by keeping a diary and scheduling in other activities outside university, Iâ&#x20AC;&#x2122;ve made sure that I donâ&#x20AC;&#x2122;t miss out on doing the things I love. Iâ&#x20AC;&#x2122;ve found that seeing high school friends every two weeks, making an effort to go to yoga and kickboxing even if it is occasional, and volunteering gives me that boost of energy I need to get through the week.

Walking and yoga helps me clear my mind and put things into perspective. Boxing and gym sessions allow me to concentrate on achieving something in a short amount of time and forget about stresses from work or university all together. Overall, exercise is a great way to motivate me in everything else in life. I also eat plenty of fruit and vegetables and drink a lot of water!

How to have a Life Outside the Law – Suzy Muller, lawyer, Allens Arthur Robinson – I started my law degree with the mentality that, the more time I spent studying, the better my grades would be. I cancelled catch-ups with friends, set my phone to silent and settled myself into the library, ready to study until I could study no more. I was going for straight high distinctions, and I wasn’t going to let a bit of socialising distract me. This approach was productive for a while, but gradually I became less and less efficient. I would generally work for an hour or two before my mind would wander to other things (“I’d better check my email / sms / facebook updates” ... “I might just get a coffee / some lunch / a snack”). Before I knew it I was regularly browsing the internet, checking my email and setting up ‘study’ camp in the uni café – thanks to the university’s new wireless system. The day would pass and although I would be spending my time at uni with my books, the overwhelming goal of ‘all work, no play’ really meant that, not only was I depriving myself of a social life, I wasn’t getting my work done either. The next step in this vicious cycle was what I call, the ‘guilts’. I had become unproductive during the time I had allocated to study, and therefore any leisure time I had was haunted by the thought: ‘I should be studying’. My wellbeing had also begun to slide. Spending hours hunched over a computer was not doing my posture any good, and all the coffee and snack breaks certainly weren’t helping my fitness. It didn’t take me long to realise that perhaps I had oversimplified the task – I needed a new approach if I was going to survive the next five years of my degree!

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I decided that I needed to make time in my schedule for things that I enjoyed so that when the time came to do some work, I didn’t feel like I was depriving myself. Between work, study, fitness and socialising, this made for a very tight schedule. When I brought my concerns up with my uni friends, we discovered that we were all suffering from the same difficulties, and it all came down to the way we managed our time. I realised that if we combined socialising with fitness we could ‘kill two birds with one stone’ and have a lot of fun as well. I started to look for ways I could spend time with my friends and get some fitness in at the same time. Rather than going to see a movie, I would suggest a walk around the park or a bike ride along the beach. On a couple of occasions a group of us went horse riding at a local trail-riding centre and when we felt really enthusiastic, we would go for a jog together. After a few months I could definitely see the improvement in my productivity at uni, and the ‘guilts’ were beginning to subside. What I was starting to embrace was a sense of balance in my lifestyle. But despite all of these positive actions towards a balanced lifestyle, I still felt that I was spending far too much time hunched over my textbooks, and that I needed to put more effort into my fitness. This led me to a harsh realisation: if I wanted to have an active lifestyle and a career in the law, I would have to do more than the odd walk or bike ride with my friends. The only time in my calendar that I could guarantee to be free was

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early mornings. My uni was advertising a group fitness class that ran three times a week from 7:00 am, so I decided to put my name down and give it a go. Now before I go any further I will tell you, I am not a morning person by any stretch of the imagination. Had the location been a little less convenient I would never have contemplated doing the class. But as it was, it was held a five-minute drive from my house, and I was determined not to make excuses. The first group training session was horrific. It was cold, I didn’t know anyone, and I was being forced do push-ups on the gravel, sit-ups on the wet grass and sprints up steep hills. Why had I signed up for this? But by the end of the first week, the training started to feel manageable, and I enjoyed the social aspect of training in a group along with the satisfaction of getting some exercise done by 8:00 am each morning. Coincidentally, while all of this was happening, I saw an improvement in my grades. I may not have achieved the holy grail of straight high distinctions, but I was definitely doing better than I had been under the ‘constant study’ approach I had employed previously. So by compartmentalising my time, mixing social activities with fitness, and making time for a little physical exertion, I discovered how to balance my life with my law degree. As a lawyer, I now use the same approach to managing my time, but with different solutions to suit my lifestyle. Obviously the approach I took at uni will not suit everyone. But the point is, it is worthwhile to try a few new things to find a balanced lifestyle that suits you – and to avoid spending all day alone, hunched over a computer and feeling guilty about being unproductive.

enjoy the outdoors! It’s sunny.

Get some Vitamin D it improves your immune system and strengthens your bones.

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And it’ll make you

SMILE

MINDFULNESS Try it at least once – Bruce Hardy – This short article is going to try and convince you that you should try Mindfulness at least once; to do that I want to tell you three important things. First, Mindfulness is scientific. It’s not hokum for hippies, it is medical science for your brain.1 Second, Mindfulness is something you should consider trying even if you consider yourself healthy and happy. This practice is not about fixing broken people, rather it is a simple psychological technique which can help you to develop a different perspective on things like stress, your emotions and your thoughts. If you live a stressful life (read: are enrolled in Law) then this is definitely relevant to you. Third, Mindfulness has an awesome effort in : win out ratio. That is, for relatively little perceived effort, you may experience quite a large increase in things like self reported happiness and life satisfaction, and an equally impressive reduction in reported anxiety/stress/dissatisfaction.

Mindfulness is medical science The methodology of Mindfulness, which can really be described as selective attention meditation, is based on very ancient Buddhist practices.

“

”

It’s not hokum for hippies, it is medical science for your brain.

However, since at least the 1970’s Mindfulness has been explored and probed by medical science. The modern psychological practice revolves around quite simple breathing and sensation focused meditation. The basic concept is that you can chose what you pay attention to. It might sound self evident, but if you reflect for a moment you’ll probably recognise that your thoughts are often a rushed torrent of to do’s, emotions, memories, reactions and that because there is so much pressure to get things done, you actually spend very little time choosing which thoughts to pay attention to. Mindfulness is about developing the ability to prefer some thoughts (or none at all) over others.

Mindfulness is for everyone 1 If you’re not convinced by my bald statement of fact, check out these psych papers which are meta-analyses of the research on Mindfulness practice: Grossman, P., Niemann, L., Schmidt. S. & Walach, H. (2004). Mindfulness based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research 57(1), 35–43. Chiesa, A. & Serretti, A. (2009). Mindfulness based stress reduction for stress management in healthy people: A review and meta-analysis. The Journal of Alternative and Complementary Medicine 15(5), 593 - 600.

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The ability to calmly select which thoughts you are going to pay attention to might seem like a pretty mediocre kind of super power, but it is really quite a profound skill and something that is relevant for all people. You may have the perception that psychology, Mindfulness or any other specific psychological technique, are reserved for people who are suffering from mental illness. However, that view is really predicated on the belief that psychology is useful only as a reaction to illness, rather than a set of tools we might use to improve our mental health.

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Mindfulness has an awesome effort : win ratio Last semester, a group of your peers attended the mindfulness sessions being run by the law school. We were tested pre and post our sessions and even though most students achieved little more than attendance and sporadic attempts at meditation outside of these sessions, the pilot study indicated statistically significant benefits for all of us. Anecdotally, the effect it had on my studies and ability to manage my stress, was particularly profound. I would have invested roughly 12-16 hours over the semester into Mindfulness and I saw benefits (such as an increase in my marks) well in excess of that effort.

Dylan, JD 2

I try to get away from the law at least once a week. Sometimes, this involves going to the movies, at other times going out. As a JD student, it's easy to quickly get caught up in the competitive and fanatical law student game. However, time away from the law helps to counter this, especially by hanging out with friends who are not law students. It's also good to have routine. I start every morning with 60 push ups and a strong latte.

Try before you buy The bottom line is, that for a small amount of effort, you may discover a simple but powerful technique to help you improve your mental health and sense of well being. Why on earth would you not try it out? Mindfulness information is available at http://www.mulss.com/story/mindfulness-law-students WARNING: Psychologists warn against the use of Mindfulness in persons experiencing psychosis or severe depression. If you are concerned about any of the information in this article, or require further information about any mental health issue, please contact the University counseling service at www.services.unimelb.edu.au/counsel/

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I find that I’m more productive and focused when I take time to enjoy myself, because I can’t focus on anything when stressed.

Michelle, JD 1

During the week, I exercise and get as much sleep as possible. In doing so, I feel more energetic and able to maintain a positive mind set. In my spare time I like to experiment with new recipes and head to concerts, to unwind. I think it’s important to take it easy, and to balance the rigours of law school with doing things that make you happy. By keeping busy with fun activities and an active social life, I feel more balanced.

HAPPY FOODS – Laura Bellamy –

Happy foods? All food makes me happy!

The law-student disclaimer: This isn’t legal, dietary or any other kind of advice. I’m not a dietician, nutritionist or scientist, I just really love food. And hope that you do too.

We’ve all had times when we’ve felt a little low. Maybe not bad enough to see a counsellor, not bad enough to consider medication, but certainly in need of something to pick-you-up. You’re probably aware that a healthy diet and exercise are recommended to improve not only your physical health, but also your mental health. And it’s true that a half hour of exercise a day combined with a healthy diet will have you feeling a lot better. As all law students should know, “exercise gives you endorphins, endorphins make you happy. Happy people just don’t shoot their husbands.” Aside from this, however, there are also some particular foods that, because of the nutrients they contain, can really help improve your mood and brighten up your day.

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The Science Often, feeling low can be due to a lack of serotonin in our systems. Serotonin is the chemical that improves mood, decreases pain and helps sleep. It can be produced in our bodies in a number of ways, including through sunlight and diet. Low serotonin levels can lead to all kinds of health problems, including mood disorders, anxiety, cravings and irritable bowel syndrome (IBS). There are a number of chemicals that improve mood by producing serotonin. The most notable of these is tryptophan, which is an amino acid that the body converts into serotonin. This acid cannot be produced by the body alone and thus only comes from what we eat. Other chemicals which are linked to mood are omega-3 fats, B Vitamins and Vitamin D. Plenty of B Vitamins are linked to brain function and mood. Especially useful are niacin (B3), thiamine (B1), folic acid (B9) and others found in whole grains and green vegetables Omega-3 is something else which your body cannot produce by itself and thus only comes from food. This is a type of “good” fat, which helps both brain function and your heart.

don’t skip breakfast

Folate is another nutrient linked with wellbeing. Studies show that some people who suffer from depression have lower than normal folate levels, and scientists are continuing to investigate this link. Tryptophan-rich foods should be eaten alongside carbohydrates, especially those with a low glycaemic index, as they aid the absorption of tryptophan. Vitamin C then facilitates the conversion of tryptophan to serotonin.

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Doing so slows your metabolism and reduces energy, not to mention that you’re more likely to indulge in unhealthy snacks later in the day.

Which foods can improve your mood and wellbeing? Vegetables A lot of vegetables, such as spinach, beans and brussels sprouts contain high levels of folic acid and soluble fibre. Asparagus is rich in tryptophan, B Vitamins and folate; peas, beetroot, cabbage, avocados and broccoli are all also great vegetables. Fruit Think tropical island — pineapples and bananas are great sources of tryptophan (and are generally delicious). Plums are also great, whilst blackberries are high in folic acid. In order for the body to convert serotonin into tryptophan, Vitamin C is necessary. Peppers and chillies, guavas, broccoli, kiwifruits, strawberries and oranges all contain Vitamin C. Nuts & Legumes Tryptophan is all about legumes. Mung beans. Kidney beans. Butter Beans. Soy beans (and related delicacies like tofu and soymilk). And seeds too, especially sunflower, linseed, walnuts and flax seeds. These seeds also generally contain high levels of Omega-3 and folic acid. Carbohydrates Whilst processed carbohydrates (such as cakes) can give you a quick sugar high then a

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slump, complex carbohydrates are great for improving mood. They not only increase serotonin levels by themselves, but also aid the absorption of chemicals contained in other foods listed above. Examples of great foods include oats cereal grains, potatoes (especially baked in their jackets), brown rice, wheat, bread, pasta and starchy vegetables. Additionally, many cereals and breads now come enriched with folate or Omega-3, which further improve their happy-making capacity. Dairy & Eggs Dairy is generally good for your mood, as it contains tryptophan, though some of the best sources are cottage cheese and skim milk (which also contains Vitamin D and B12). Eggs naturally contain tryptophan, and “Omega-3 Enriched” eggs are for sale, which will boost your mood even more. Meat & Fish Oily fish, such as salmon and sardines, are the best source of Omega-3, and also contain Vitamin D. Lobster and turkey are the best animal-based sources of tryptophan. Other And, of course, dark chocolate! Dark chocolate increases serotonin levels in your brain, and also contains antioxidants. However, don’t mix it with milk (as this ruins its effectiveness) and of course eat in moderation.

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Recipes It’s pretty easy to incorporate any of these foods into your existing diet: snack on a banana or a fruit smoothie (with skim or soy milk); add some nuts to your salad/soup/cereal/cake recipe; swap white bread for wholegrain or soy & linseed; replace meat with tofu (especially in stir fries); use cottage cheese instead of fetta or ricotta. You can also try: Green vegetable salad garnished with cottage cheese and nuts: Steam, or boil in salted water for 5 minutes, some asparagus, green beans, snowpeas, broad beans, and broccoli. Toss with a touch of salt, pepper, lemon juice and olive oil. Garnish with cottage cheese and toasted almonds/walnuts. Beetroot salad: Cut fresh beetroot into eighths (best to wear gloves for this) and roast for about 30 mins at 200⁰C. You can then peel off the skin easily, again wearing gloves. In a salad bowl, place spinach, peas and/or avocado, the beetroot, cottage cheese and some walnuts. Drizzle with a little olive oil and red wine vinegar.

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Oats with berry compote: Start with the compote — Combine 1 tbs of orange juice with 2 tsp of cornflour, and put to one side. In a small saucepan, place some blackberries (about ¾ cup), ¼ cup of sugar, a pinch of cinnamon and cloves, and bring to a simmer then keep going for 1 minute. Add the cornflour mixture and simmer until thickened, about 3 minutes. Meanwhile, prepare some oats as per the instructions on the packet (try to use skim or soy milk in the preparation). You could also use couscous or quinoa for variety. On top of the oats spoon the compote, and garnish with flaked almonds. Asparagus quiche: Preheat oven to 200⁰C. Take two handfuls of asparagus, cut into 2 cm pieces and sautée in olive oil for 3 minutes. In a cake or quiche pan, place 1 sheet shortcrust pastry (because making pastry from scratch is often not the path to happiness. Follow the instructions on the pack about precooking the pastry), then the asparagus, a layer of almonds, a layer of cottage or goats cheese and then drizzle with honey. In another bowl, pre mix 3 omega-3 enriched eggs, 1 cup soy or skim milk and ½ cup cream. Pour this cream mixture over your quiche, garnish with more almonds and cheese, then bake for 15 minutes at 200⁰C, then lower to 180⁰C and cook for about another 30 minutess (until golden).

Look After Yourself Maintaining a healthy study-life balance – Law Institute of Victoria – As a law student, it’s easy to retreat from life and forget who you were before university amidst the heavy workload and pressure to succeed. Studying 24/7 however will not help you to achieve your goals but instead hinder your performance and put you at risk of burnout. In fact an inability to strike a healthy balance between your study and life can be harmful to your physical, emotional and social wellbeing. It can lead to extreme stress, depression, anxiety, unhealthy eating habits, turning to alcohol or drugs to cope, strain on your relationships, isolation and burnout. Recent research has shown that the prevalence of depression, anxiety and other mental health issues are significantly higher amongst lawyers and law students as compared to the general population.1 A staggering 68.5% of Australian law students aged 18-34 experience significant levels of psychological distress. Lawyers and law students may be more susceptible to stress related illness due to the nature of the work and industry involving a culture of success at all costs, high stress and long hours. They have also been found to share common personality traits like perfectionism and pessimism, making them more vulnerable.2 So how do you as a law student identify the signs of burnout, manage stress and maintain a healthy balance between study and life?

Signs of burnout If unrelenting stress has you feeling helpless, trapped, defeated and completely worn out, you may be suffering from burnout. Burnout is a state of emotional, mental and physical exhaustion caused by excessive and prolonged stress. Some of the symptoms to look out for include: • Feeling tired and drained most of the time • Frequent headaches, back pain and muscle aches • Lowered or weak immune system, often feeling sick • Change in appetite or sleep habits • Sense of failure and self-doubt • Detachment, feeling isolated • Loss of motivation • Increasingly cynical • Decreased satisfaction and sense of accomplishment • Withdrawal from responsibilities • Using food, drugs or alcohol to cope • Taking your frustrations out on others Burnout saps your energy and motivation and diminishes your productivity. Its negative effects spill over into your home and social life and put strain on your relationships as well as run you down physically, making you more susceptible to illnesses like cold and flus. The symptoms of burnout are subtle at first and get more severe over time, so it is important to address them as quickly as possible. Once you have recognized the warning signs you can begin to reverse the damage by managing your stress and seeking support. You can then work to build resilience to stress by looking after your physical and mental health.

1 Brain & Mind Research Institute, 2009. 2 Andrews G, Hall W, Teesson M and Henderson S, The Mental Health of Australians (Commonwealth Department of Health and Aged Care) 1999.

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Some helpful tips to assist you achieve a healthy study-life balance • Maintain outside activities and interests. Allocate time each week for your hobbies, whether you enjoy yoga, sport, going to the gym, or going to the movies. Be organised and you will make time. If you allocate this time each week you will not feel guilty when you are not studying and when you are studying you won’t feel like you’re depriving yourself. • Maintain your relationships with family and friends, for your own happiness and to ensure you have a strong support network to help you during difficult times. • Maintain a positive attitude to reduce stress and anxiety. View yourself in a positive way. Avoid constantly saying defeatist things to yourself like “I’m so stupid” or “I will never be able to do this”. • Exercise regularly – exercising at least 4 times a week for at least 20 minutes is a great way to reduce unwanted stress • Eat well • Get enough sleep each night • Avoid excessive amounts of alcohol. Alcohol is a depressant and is likely to make stress problems worse. • Time management – don’t procrastinate. Prioritise. Put all the things you have to do in order of importance and focus on one thing at a time. • Set aside relaxation time – perhaps try meditation if you find it difficult to relax. • Give up smoking – you may think it relaxes you but on the contrary nicotine creates a new stress – that of craving a cigarette. If you are able to master healthy practices whilst you are studying you will be able to carry them through to your career as a practicing lawyer.

LIV support services It’s never too early to become a member of the LIV. Student membership is free and LIV membership offers a way of connecting yourself to the profession as well as a range of services that may assist you in difficult times. The LIV is committed to providing resources and assisting our members and the profession at large with mental health and wellbeing matters. We support law students through their studies and subsequent careers. The following services may be of interest: LawCare is a confidential counselling service provided by an independent external consultancy to help members deal with personal and professional difficulties they may be facing. The LIV covers the cost of the first one hour consultation. LIV Mentoring Program – provides an opportunity to confidentially discuss practical legal and ethical issues with an LIV trained mentor. The program aims to link experienced legal practitioners with those seeking professional development, support or guidance. Information and resources – Members have unique access to a range of fact sheets workplace and personal stress, depression, alcohol and drug abuse. These are all available on the HR section of the LIV website. The ‘Lawyers with disabilities working group’ offers employment strategies for lawyers and law graduates facing disabilities including those with mental health issues. For more information or to access any of the above support services please visit our website at http://www.liv.asn.au/Membership/Member-Services-Resources/Personal-Support-Services If you suspect you may be suffering from a mental health disorder, seek help immediately. For general information and details on where to get help, visit the beyond blue website at www.beyondblue.org.au.

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HEALTH AND WELLBEING GUIDEBOOK 2011

Important Contacts – Faculty Contact – Sarah Anthony

Student Welfare and Wellbeing Coordinator (student welfare, special consideration, extensions, alternative exam arrangements, academic progress) Note: Sarah does not provide counselling service. Please speak to her for the abovementioned purposes. P: E:

03 8344 3605 sarahga@unimelb.edu.au

– Clinics – University of Melbourne Counselling Service Level 2, 138 Cardigan Street Carlton VIC 3053 P: F: W:

03 8344 6927 03 9347 5403 http://www.services.unimelb.edu.au/counsel/

Hours: Mon/Tues/Thurs/Fri: 9am – 5pm Wed: 9am – 7pm Cost: Free for Melbourne Uni students and staff

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– Faculty Contact – The University of Melbourne Psychology Clinic

Psychological assessment and counselling The Psychology Clinic offers low-cost psychological treatment to adults (aged over 18 years) in the general community. Counsellors at the Psychology Clinic are Post Graduate students who are enrolled in Masters programs in Clinical Psychology. All counsellors are registered as provisional psychologists and their practice is supervised by fully registered, experienced practitioners. Level 7, 14-20 Blackwood Street North Melbourne P: F: E: W: Cost:

03 9035 5180 03 9326 7616 clinic@psych.unimelb.edu.au http://www.psych.unimelb.edu.au/clinic/MHterms.html Free for Melbourne Uni students. Otherwise, $25 per session.

Headspace Clinics

Headspace National Youth Mental Health Foundation Ltd is funded by the Australian Government Department of Health and Ageing under the Youth Mental Health Initiative Program. W: http://www.headspace.org.au/

HEALTH AND WELLBEING GUIDEBOOK 2011

For more info...

– Mental Health Support Services – Beyond Blue

Information about mental illness & support www.beyondblue.org.au/resources

The Butterfly Foundation

National Support Line: 1800 ED HOPE (4673) Support Email: support@thebutterflyfoundation.org.au Website: www.thebutterflyfoundation.org.au

ABC – The Law Report – Lawyers and Depression 5 April 2011 http://www.abc.net.au/rn/lawreport/stories/2011/3181665.htm 25 March 2008 http://www.abc.net.au/rn/lawreport/stories/2008/2195243.htm

LifeLine

Australian Law Student’s Association Mental Health Supplement & Depression Handbook

Tristan Jepson Memorial Foundation

ALSAtv

P: W:

13 11 14 www.lifeline.org.au

Foundation aims to decrease distress, disability and the causes of depression and anxiety in the legal profession. http://www.tjmf.org.au/Home/Resources/Publications

http://alsa.net.au/news/1-latest-news/ 256-2011-alsa-lss-mental-health-supplement

See http://www.youtube.com/user/tvALSA for an interview with the Hon. Robert McClelland MP about depression, and a speech by Marie Jepson, the founder of the Tristan Jepson Memorial Foundation.

Courting the Blues

Attitudes towards depression in Australian law students and legal practitioners, Research Monograph of the Brain and Mind Research Institute, University of Sydney. http://www.bmri.org.au/research/mental-health-clinicaltranslational-programs/lawreport.pdf

The MULSS Health and Wellbeing Guidebook 2010 http://mulss.com/sites/default/files/users/3/ MULSS_HWBGuidebook_2010.pdf

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Sources – Information – • The MULSS Health and Wellbeing Guidebook 2010 http://mulss.com/sites/default/files/users/3/ MULSS_HWBGuidebook_2010.pdf • Melbourne Counselling Service http://www.services.unimelb.edu.au/counsel/ • www.bbcgoodfood.com/content/wellbeing/features/boost-brain power/1/ • http://kiwi-fruit.info/ • Grossman, P, Niemann, L, Schmidt, S and Walach, H. (2004). Mindfulness based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research 57(1), 35–43. • Chiesa, A and Serretti, A. (2009). Mindfulness based stress reduction for stress management in healthy people: A review and meta-analysis. The Journal of Alternative and Complementary Medicine 15(5), 593 - 600. • Brain & Mind Research Institute, 2009. • Andrews, G, Hall, W, Teesson, M and Henderson, S. The Mental Health of Australians (Commonwealth Department of Health and Aged Care) 1999.

– Images – Jon Phillips Lyle Owerko Shutterstock www.flickr.com/photos/booleansplit/ www.flickr.com/photos/gungong/ www.flickr.com/photos/linahayes/ www.flickr.com/photos/lince/ www.flickr.com/photos/lisadragon/ www.flickr.com/photos/nihonbunka/ www.flickr.com/photos/zachd1_618/ Original photography by Aimée Nguyen 86

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