health & wellbeing guidebook 2010

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Melbourne University Law Students’ Society

Guidebook2010

Health & Wellbeing

MEDICAL &LEGAL BOOKS

CONTACTS

Law School Student Centre(03) 8344 4475

The University of Melbourne Counselling Service

8344 6927

Direct Line (Drugs & Alcohol Counselling)http://www.turningpoint.org.au 1800 888 236

Suicide Helpline (24 Hour telephone counselling)http://www.suicideline.org.au

1300 651 251

Lifeline (24 Hour telephone counselling)

http://www.lifeline.org.au 131 114

CASA (Centre Against Sexual Assault)http://www.casa.org.au

96353610 or 1800 806 292

Women’s Domestic Violence Crisis Servicehttp://www.wdvcs.org.au 93730123

Beyond Blue http://www.beyondblue.org.au Under the ‘get help’ section there are huge range of

links for a wide range of issues.1300 22 4636

Mental Health Advice Linehttp://www.health.vic.gov.au/mhal/

1300 280 737

Royal Melbourne Hospital9342 7000

St. Vincent’s Hospital9288 2211

Health and Wellbeing Guidebook 2010

Page: 1Melbourne University Law Students’ Society

HEALTH AND WELLBEINGGUIDEBOOK

2010

Melbourne University Law Students’ Societypresents the:

Editor: Mollie TregillisPrinting: On Demand Printing

We would like to extend our sincere thanks to everyone who submitted to the Health and Wellbeing Guidebook this year. Without the assistance of many staff, students and others this important resource would not be possible.

Please note this guidebook is simply a guide and should not in anyway be seen as a defini-tive source of information. Its aim is create 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.

Page: 2 Melbourne University Law Students’ Society


Editorial 4

PipNicholson 5

AnnO’Connell 6

Mental Health 7

StudentsAndMentalHealth 8

Depression 11

Anxiety 16

MentalHealthInTheWorkplace 20

LastingTheDistance 22

StudentWellbeingAndWelfareCoordinator 27

CONTENTS

Melbourne University Law Students’ Society Page: 3Melbourne University Law Students’ Society


Physical Health 29

10TipsForKeepingFitDuringSemester 31

Dr.W.E.LBean’sNutritionalGuide ToSurvivingLawSchool 34

AreYouReadyForTheCountry? 37

Get Involved 42

WorkLifeBalance 43

GlobalJusticeStudio 45

StudentsinFreeEnterprise 46

FriendsofInternationalHumanitarianLaw 47

Volunteering 48

HowToHaveALifeOutsideOfLaw 49

HELPContacts InsideBackCover



EDITORIAL

by Mollie Tregillis

It is with great excitement that I present you this guidebook.

It has been a product of many months of planning and organising and it is so wonderful to finally have it in hard copy. Melbourne University Law Students’ Society feel that raising awareness about law students’ health and wellbeing is vital and increasingly must be on the agenda for all Law Schools. It seems so obvious that we must look after our health, however in this high-pressure environment it is often forgot-ten. I am sure we have all been guilty of not having our health high on our priority list at some point!

I do hope this guidebook brings back some awareness about the issues that we all face and that you will all start putting health back up there on your ‘to do’ list. We must all rest, eat, play, breathe, laugh, and relax as well as work hard! Most of all, we must enjoy life and I hope this bright, colourful guidebook brings that message home. Having said that, I urge any of you who are really struggling with something either mental or physical to seek professional advice. There are some amaz-ing resources out there and taking the first step to seek help is a huge step in the direction of a happier healthier life.

I really hope you enjoy this new LSS initiative and here’s to all our good health!



PIP NICHOLSON

Associate Dean (JD)

I congratulate the authors on a tremendous initiative: this is a significant publication and I hope it offers much assistance to those using it. Student health and wellbeing is vitally im-portant and I am delighted to see a publication which has this concern as its focus.

I would also like to note that Melbourne Law School is acutely aware that students experience particular pressures. I take this opportunity to remind JD students that here at the Law School special consideration requests will be dealt with on an ad hoc basis. Students do not have to wait until the end of se-mester for special consideration decisions. More particularly, students can complete documentation for special considera-tion in consultation with the Student Welfare and Wellbeing Coordinator, Sarah Anthony, who will, in turn, consult with a JD course director and promptly advise students of their op-tions.

I wish you all the best with your studies and a healthy experi-ence while you are with us.



ANN O’CONNELL

Associate Dean (LLB)

MentalHealth

It is my great pleasure to introduce the Health and Wellbeing Guide-book for 2010 being launched by the Law Students’ Society.

The aim of the Guidebook is to create greater awareness in Law stu-dents of physical and mental health issues and how to deal with them. This is particularly important because of the prevalence of such issues in situations where students are managing the stress of study and try-ing to juggle the competing demands of study, work and life in general. As Associate Dean I am constantly being reminded of the pressures on students but also that there is help available – this Guidebook pro-vides that information. I am also conscious that students often skip meals and generally do not look after themselves and their health can suffer – especially when assignments are due or around exams.

The Guidebook has sections on anxiety and depression – how to spot symptoms and where to get help; sections on exercise and on healthy eating as well as a section called “get involved” which lists a range of extra-curricular options for students to broaden their horizons.

I would also take this opportunity to remind you that the Sarah Antho-ny is the Student Welfare and Wellbeing Coordinator in the Student Centre ([email protected]) and is happy to discuss any health and welfare issues on a confidential basis.

I thank the LSS for preparing this Guidebook and commend it to you.




MentalHealth

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Mental Health is a broad term that covers a group of con-ditions that can affect thinking, emotion/feelings and be-haviour. About 20% of people will have a mental health condition some time in their lives (Source: National Survey of Mental Health and Wellbeing 1997). This is particularly relevant for our student population because early adulthood is often when mental health problems first make an appear-ance. 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, judg-ment and insight. This can mean problems with concentration, time management, meeting deadlines, decision making, deter-mining and meeting priorities, multi-tasking, performance anxi-ety, critical thinking, participation and involvement in group ac-tivities, disclosure, and self reflection.

STUDENTS AND MENTAL HEALTH

Presented by the Melbourne Counselling Service. For more information go to: http://www.services.unimelb.edu.au/counsel/



Maintaining Self Care

Getting Help

Continual attention to self care is vital to good mental and physi-cal 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 in-tense exercise a week, vigorous enough to make you sweat and increase your heart beat

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 a couch, listening to peaceful music, going for a slow walk, etc

5. Socialising: It’s great to go out and meet friends, eat some-thing, have a dance, play some sport, etc, but is it going too far? If you constantly spend too much time in a crowded, de-manding atmosphere, it’s going to be very hard to get a restful sleep, relax by yourself, or focus on real study priorities later on.

Students with mental health conditions are encouraged to get profes-sional 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.

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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 iden-tify 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 com-fortable or appropriate to you.

Counselling cannot work effectively unless it is voluntary and peo-ple 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 Counsel-lor 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/

Referring People to the Counselling Service



Depression is a prolonged and persistent negative mood which can colour and interfere with many aspects of life. It is characterised by feelings of sad-ness, disappointment, loneliness, worthlessness, excessive guilt, self-doubt 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 seri-ous nature. Help, support and treatment for depression can be found by seeing a professional such as a counsellor or a doctor.

DEPRESSION

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...)• 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)

What Causes People To be Depressed?


Page: 12



Signs and symptoms of Depression

Emotional

• Sadness• Anxiety• Guilt• Anger• Mood swings• Lack of emo-

tional respon-siveness

• Helplessness

Physical

• Chronic fatigue, lack of energy

• Sleeping too much or too little

• Overeating or loss of ap-petite

• Constipation• Weight loss or gain• Loss of sexual desire• Unexplained aches and

pains

Behavioural

• Crying spells• Withdrawal from others• Worrying• Neglect of responsibili-

ties• Loss of interest in per-

sonal appearance• Loss of motivation

Thoughts/Perceptions

• Frequent self-criticism• Self-blame• Pessimism• Impaired memory and concen-

tration• Indecisiveness and confusion• Tendency to believe others see

you in a negative light• Thoughts of death and suicide



What helps?

Identify ConnectionsBeing honest with yourself and observing changes in mood and feeling as they occur may help you to identify some of the sourc-es of the feelings of depression.

Talk About ProblemsDiscussing problems and feelings with those involved, or an understanding friend or a health professional (coun-sellor, psychologist, social worker, psychiatrist or doctor) can sometimes bring about a resolution before a criti-cal stage of depression is reached.

Exercise RegularlyExercising burns up ten-sion, helps you relax, may improve sleep patterns and leads to the release of endorphins that lift your mood.

Identify Times When You Feel Less Depressed

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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What helps?

Try to be Aware of your Negative Thoughts and Replace Them with Positive Ones

Thinking about your own unique strengths, charac-teristics and positive accomplishments can enhance well-being.

Seek Professional HelpTreating depression is possible. Counsellors, doctors, so-cial workers, psychiatrists and psychologists are trained to assist the individual to find ways to deal with, and overcome, depression.

Consider Anti-Depressant MedicationTaking a prescribed anti-depressant medication is appropriate in some cases. It helps by lessening feelings of depression and enables you to feel more able to tackle your problems. There are different types of anti-depressants. They should be taken under medical supervision. Consult the Health Service or your doctor.

Seek Professional Help When -• pain and problems outweigh pleasure;• when the severity and persistence of symptoms impair day to

day functioning;• when the pain seems too much and you cannot see a way out.



Helping a Friend

Severely depressed individuals can be very withdrawn, le-thargic, 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 pro-fessional help. If the individual resists, contact a counselor yourself so you can discuss how best to handle the situation.

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Approximately 11% of people in Australia suffer from anxiety (Reconnexion Australia).

Some people talk of anxi-ety as being like an invis-ible cage that constantly demands their attention, reduces their freedom and stops or limits what they can do in the their lives.

Anxiety is both a psycholog-ical and physical phenom-enon. Symptoms of anxi-ety can range from a mild sense of general uneasiness to feeling like you are hav-ing a heart attack or are floating outside of yourself. Some anxiety develops af-ter an experience that over-whelms your psychological capacity to cope. Whatever the history, or mystery, be-hind your experience of anxiety, the earlier you ac-cess help and support the better your recovery will be.

Feelings of anxiety can occur as a result of a stressful, wor-rying 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. If the anxious feelings are an aftermath reaction to a stressful or frightening experience, it is very important to get help to deal with these feelings and thoughts.

ANXIETY




Some people talk of anxiety as being like an invisible cage that constantly demands their atten-tion, reduces their freedom and stops or limits what they can do in the their lives.

Some people confuse anxiety with stress. Stress reac-tions 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 de-bilitating. For example if your anxiety prevents you at-tending lectures or speaking up in tutorials, that is going to greatly impact on your performance at university and your long-term quality of life.

Make a time to speak with a counsellor at the Counselling Service for a confi-dential discussion of your situation.

The Counselling Service can help you to understand what is hap-pening, help you develop ways to cope and to reduce the anxiety and eventually to 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 their hold over your life.

There are lots of self help books, but nothing beats talking it over with an ex-perienced and s y m p a t h e t i c counsellor. You don’t have to deal with these feelings alone.

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Assessment Anxiety Coping Strategies

When managing stress it is helpful to approach it on two fronts, first, tackling the task and, secondly, manag-ing your emotional responses. The task we are address-ing here is study, but the same model can be applied to other stressors.

• Share the problem with others by having a study buddy for each of your subjects;

• Organise your notes and give priority to what is es-sential in the course;

• Work hard yet effectively in short bursts in a clearly organised way;

• Seek expert help if you don’t understand the mate-rial you must learn. Speak with tutors, latter year students or lecturers. Consider paying for a tutor if a large proportion of the material is beyond your ca-pacity;

• Seek information on the time, place and format of the exams and plan how you will get there.



Learn to Relax

Try it out right now. Lie down or sit in a comfortable chair. As you breathe in, clench your fist, making it tighter and tighter, feeling the tension in your fist. Now relax as you breathe out. Feel the looseness in your hand and notice the contrast with the tension. Repeat this with your other fist. Then go through each muscle group - shoulders, lower back, abdomen, neck, arms, legs, face, remembering to breathe out as you relax. Over time you will become accustomed to checking how tense your body is, and learning to relax the muscle group that is tight when consciously breathing out. Do this rou-tine for at least 20 minutes every day, until you have learned to relax by merely thinking towards the muscle group and breathing out.

You can also manage stress through applied relaxation train-ing and mindfulness practice .

These are a few techniques, which many people find help-ful. However it is very important to find your own recipe for relaxation and stress management.

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With evidence mounting of the comparatively high inci-dence of depression in the legal profession, law firms such as Blake Dawson are working hard to raise recognition of where stress stops and anxiety and depression starts.

“Lawyers often tend towards perfectionism and being high-ly self-critical … tendencies that may indicate an increased propensity to develop depression,” says Kate Cato, director of people development at Blake Dawson. It’s easy to get a group of lawyers talking about stress, but less so about de-pression, she observes.

Blake Dawson is using multiple approaches to tackle the issue at all levels providing mentoring for summer clerks through to partners, running mental health first aid train-ing and appointing contact officers throughout the firm. “If someone is feeling unhappy, apart from talking to a partner or people development manager, they can see a contact of-ficer or use the Employee Assistance Program.”

Presented by Blake Dawson

MENTAL HEALTH IN THE WORKPLACE



The firm is also part of the broader initiative in which five leading firms have combined specifically to work with law students and graduates at the threshold of their careers.Revelations are also anticipated from Blake Dawson’s three-year involvement in a research project run by the coach-ing department of Sydney University’s psychology school exploring self-awareness and the development of leaders’ abilities to coach and nurture others.

Pro-bono work has also emerged as important for many lawyers on a quest for meaning in the workplace.“When we look at the indicators of what makes a healthy of flourishing workplace, pro bono features highly,” reports Cato. In a recent survey, about 70 percent of Blake Dawson’s lawyers said the opportunity to do pro bono work had at-tracted them to the firm and continued to be important to them.

Page: 22



LASTING THE DISTANCE*

*The following article first appeared in the Young Lawyers’ Survival Guide (2006) and has been reproduced with the permission of the Law Institute of Victoria. For more information visit www.liv.asn.au/younglawyers

Learn to manage stress – don’t let it take over!

Almost one third of you are likely to be dissatisfied with your career to the point of contemplating a change. Lawyers are known to be at greater risk than the general population of substance abuse, anxiety disorders, divorce and stress-related illnesses such as hypertension, heart attacks and strokes. If you want to enjoy a long and successful career in law, you need to be mindful of the unique challenges to lawyers, and you need to address them from the very start.

What is so bad about stress?

Everyone talks about stress and, for many, being stressed has become a badge of honour. But what is stress? When the demands of our envi-ronment tax or outweigh our perceived abilities to cope, we experience stress. Stress is therefore a negative emotional experience accompanied by biochemical, physiological, cognitive and behavioural responses di-rected at either altering the stressful event, or accommodating its effects.

Although the stress response is vital, we are designed to respond with short, sharp busts of energy, for a “fight-or-flight” response. The body becomes rapidly aroused and motivated via the sympathetic nervous sys-tem and the endocrine system. Breathing and heart rate accelerate, and digestive processes are reduced.



Chronic stress is harmful. For lawyers, as for most profession-als in Western countries, most stresses cannot be handled through fight or flight. Furthermore, stresses continue over extended periods of time. Prolonged and repeated stress has links to:

Colds, ulcers, asthma, headaches, menstrual discomfort, her-pes, skin diseases, MS, rheumatoid arthritis, chronic back pain, reproductive problems, hernias, hypertension, glauco-ma, haemophilia, leukaemia, coronary heart disease, inflam-matory bowel disease and cancer.

Arousal and performance

Performance suffers under prolonged stress. Stress can initially be en-ergising and improve performance, up to a certain point. After that, increases in arousal become disruptive and performance deteriorates. The optimal level of arousal depends on the task complexity:

• simple task – optimal performance with high levels of arousal• medium task – optimal performance with medium levels of arousal• complex task – optimal performance with low levels of arousal

Stress is cumulative. When people move from one stressful situation to the next, a relatively minor matter can push them over the edge.

Page: 24



Stress Quiz

How stressed are you? Are you:

If you have ticked any of these, stress seems to have a negative impact on your life. If you have answered yes to more than seven, you urgently need to make changes and you may require profes-sional assistance to do so.

Irritable AnxiousDepressed

Feeling guilty

Feeling helpless Short tempered

Cynical

Pessimistic

Defensive

Dri

nkin

g to

o m

uch

or fr

eque

ntly

usi

ng p

arty

dru

gsU

nable to concentrate

Withdrawing from family, friends and colleagues

Having difficulty communicating

Experiencing declining

performance at work

Increasingly absent from work

Thinking about

quitting your job

Experiencing intimacy

problems

Dissatisfied with

your family life



Ten steps to success and happiness

1. Grow! Work towards a balanced life and avoid basing your entire self-esteem on your work.

2. Keep your body in shape through:

• healthy, regular meals (yes, that means a lunch break!)

• enough sleep• exercising several

times a week• limiting your in-

take of alcohol, tobacco and oth-er drugs.

3. Make time for partners and friends, they are good for you! A happy personal environment in-creases professional effectiveness and vice versa. Do not get conned into neglecting your personal life – it is vital.

4. Use competitiveness as a positive force! But use it wisely, not letting it get in the way of supportive peer relation-ships. A supportive environment will help you effectively manage a demand-ing career.

5. Give yourself a chance! Start each day with a REALISTIC list of tasks. Prioritise tasks and make sure you get to enjoy a clear desk at the end of the day. Learn to say “NO”.

6. Set achievable goals! Meeting your goals will give you confi-dence and en-ergy. Unrealistic goals will result in a sense of failure. Regard mistakes as an opportu-nity to learn and improve.

7. Throw away your stick! Assess your accomplish-ments from time to time. Each time you complete a task reward yourself with a short break.

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‘Lasting the Distance’ written by:Catherine Lally and Qusai Hussain

M-PACT Psychology

8. Value your boundaries! Make a deal with yourself about working hours and stick to it. Leave work at the office at the end of your day. Remember, mobile phones can be switched off.

9. Take weekends and holidays off! Use week-ends and holidays to re-generate energy simply by not checking phone and email messages.

10. Practise relaxation! Learn to recognise where in your body tension starts, and indulge yourself several times a day with 15 minutes of power relaxation:

• Sit or recline in a comfortable position.• Close your eyes.• Become aware of your breathing. Slowly breathe in, hold

your breath and slowly exhale.• Tense and relax your muscles, beginning at your feet and

progressing up to your face. Keep them relaxed.• Continue for several minutes, just concentrating on your

breathing.• Then slowly open your eyes and, after a while, slowly get

up.



STUDENT WELLBEING AND WELFARE COORDINATOR

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 fam-ily 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 Coordi-nator, or another University Wellbeing Service.

Sarah Anthony

The Student Wellbeing and Welfare Coordinator is a member of the Law School Student Centre whose primary goals are to de-liver 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 Coor-dinator is the primary point 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.)

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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 sub-mitted 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 condi-tion or impairment, or difficult circumstances then the Students Experienc-ing Academic Disadvantage (SEAD) policy may apply. This policy provides adjustments and support for students with ongoing or anticipated circum-stances which impact upon their ability to demonstrate their academic po-tential. 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 assign-ments.

• Priority allocation of tutes.

For more information on SEAD, any other information, or to make an appointment with the Student Wellbeing and Welfare Coor-dinator in the Melbourne Law School Student Centre please call 8344 4475 or email Sarah directly on:

[email protected]

PhysicalHealth




PhysicalHealth



10 TIPS FOR KEEPING FIT DURING SEMESTER

Most people have a good understanding of the importance of physical health and fitness. Healthy people are generally happier, healthier, live longer and experience less stress than those who are unfit. Heart dis-ease, 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 Uni-versity? 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 out-side. 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 dietKeeping a healthy diet is vital to overall physical fitness. Try not to skip breakfast in the morning, as it slows your metabolism and reduces your energy, not to men-tion that you’re more likely to in-dulge in unhealthy snacks later in the day. Aim for a balanced diet - I’ll spare the preachy details. Just think lots of vegetables, fruits and fish, while cutting down on snack food. Eat a variety of food.



Engage in lots of car-diovascular exerciseCardiovascular or aerobic exercise in-volves working out large muscles. It can include activi-ties such as walking, swimming and run-ning. Benefits in-clude lowering blood pressure, raising metabolism and, for those looking to lose a bit of weight, burn-ing calories. Running doesn’t do it for you? How about dance?

Exercise with friendsIt can be difficult to follow an exercise pro-gram by yourself without any external mo-tivation. 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.

Listen to music while exercisingStudies have shown that listening to mu-sic while exercising significantly improve endurance and motivation while exer-cising. 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.

Walk/Bike to UniMost of us have to commute to Uni, so why not use the opportu-nity 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.

Record your progressUltimately, 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.



Drink plenty of waterA wise man once said: “Water is the essence of wetness, and wetness is the essence of beauty.” Strained relevance aside, 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 drink-ing water is that it is a far healthier alternative to alcohol or soft drink.

Join a gymJoining a gym is an excel-lent way to keep fit. Many gyms have helpful instruc-tors 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%.

Set realistic goalsMaintaining 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 inter-est (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 ambigu-ous, it will do little to motivate you.



DR. W.E.L BEAN’S NUTRITIONAL GUIDE

TO SURVIVING LAW SCHOOL*

*This article provides recommendations and opinions and should ONLY be used as a guide; if you have any queries or health concerns please consult a medical practitioner. Do not treat any ail-ments/conditions or any other medical queries you may have on this advice alone.

You are what you eat is an adage that is increasingly being proven correct by modern science. Another cliché likens the human body to a well-oiled machine; if properly maintained its capabilities are almost limitless but if you forget to oil it regularly it ends up a sad, twisted pile of rust. Cre-ating a healthy balance in our lifestyles is hard enough with the normal demands and strains of life but studying law certainly ups the ante. If a uni student is a happy Suzuki Swift, Law School comes along in the form of a semi-trailer to crush the little Swift, leaving a smeared trail of despair on Royal Parade.

To help turn your law school experience from one of crushing exhaustion and frantic cramming to a hopefully more productive and enjoyable term of imprisonment education we’ve asked a tame GP who specialises in Nutritional Medicine for his advice and wisdom on what it takes to live your way to success.

Vitamin DHelps your immune system plus it strengthens your bones! All it takes to top up your D levels is being in the sun for 15 minutes a day; there is no need for hours of sunbaking in the heat of the midday sun.



ExerciseWe’re told again and again to exercise. So much so that it begins to feel like another chore. BUT this one actually benefits your study. Regular exercise produces endorphins, a critical enzyme that your body produces that makes you feel happier, more alert and raring to go. It’s also amazing how an essay that had you stumped sudden-ly seems a lot easier once you’ve returned from a walk around the block; the energy and movement ‘clears the cobwebs’ so to speak. Exercise also helps you sleep by burning up excess energy, which brings us to my next point…

Fish = Brain FoodThe omega 3s found in fish oil are essential for a well-functioning immune system plus increase blood circulation, both of which are crucial for an alert brain. Stock up on salmon, tuna and sardines but if you want an ex-tra boost grab some Krill Oil capsules from the pharmacy to get a potent dose. Vitamin E and B are also crucial for brain health; under stress Vita-min B levels in the body are readily exhausted and need to be constantly replenished. Folic acid is another supplement that is not in most people’s diets yet can provide major benefits. Not only does it boost the perform-ance of Vitamin B 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 but is also available cheaply in tablet form from the pharmacy.



SleepYou need at least 8 hours a night. Burning the candle at both ends does not mean higher marks; if anything it means you take longer to absorb information than if you’re fully rested. No one learns or writes at their best at 2am so try to limit the all night study ses-sions! If you’re having trouble sleeping try taking some Magnesium; a natural muscle relaxant it not only relieves aches and pains but can remove the tension that could be preventing you from nodding off.

BlueberriesThe antioxidants in blueberries are brilliant for your brain plus they are delicious! You can now get them fairly reason-ably; either head to the markets or I just purchased 510g at Costco for $7.00. Should keep you going for a bit!

Vitamin AAnother immune booster; need to eat plenty of red, or-ange and yellow coloured fruits and vegetables to stock up on this crucial goodie.



Ginkgo: the Law Student’s Silver Bullet?Ginkgo is clinically proven to improve memory and cognitive function as well improving one’s attention and mental clarity. Unless you’re de-scended from a Stegosaurus and enjoy munching upon ancient fern mat-ter the best way to get your ginkgo levels up is through supplements purchased at a pharmacy.

Vitamin CVitamin C is a crucial nutrient as it’s one of the main fuels for our immune system. As we’re coming into the nefarious Cold and Flu season it is important to start thinking of ways to fight off the de-bilitating sniffles. As the denizens of the Law School are already battling against the evils of circulated air and no opening windows it is crucial to boost the immune system to combat such pressures. Drinking bottled orange juice from the supermarket does not give you enough vitamin C; the minimum daily intake is 1000mg and one FRESH orange has only 50mg. The best way to ensure you are getting enough is take vitamin supplements which are readily available at pharmacies.



ARE YOU READY FOR THE COUNTRY?

By the LSS IT Portfolio

Nothing clears your headspace quite like hitting the open road to a rock-ing soundtrack. But of course, hitting the road is the easy part, where to after that? The LSS IT portfolio brings you its top picks for Victorian country getaways.

Bright

Distance from Melbourne: 322 kmsNear: Wangaratta

As you might expect from the name, Bright is a pretty delightful place to hang, beautiful and leafy with a welcoming vibe to boot. It is renown as the tree capital of Victoria but has a lot more going for it than just that - good food and wine, including one of the few rural “hatted” restaurants. If you are not after the whole fine dining thing, there are plenty of classic country pub meals to be had, a number of fine bakeries and one killer pizzeria.



Bright is home to plenty of vintage rural architecture, Saturday markets and friendly folks. As for things to do, cycling is Bright’s forte, scenic views nearby along many pretty trails that can be cy-cled or walked.

Glenrowan, home of Australia’s hometown hero Big Ned Kelly, is but an hour’s drive away. In Glenrowan there is much fun to be had at many decrepit Ned Kelly themed tourist attractions. I person-ally recommend the nostalgic Glenrowan shootout sound and light show. The technology was impressive in the 80s, needless to say it is not quite as impressive now.

In terms of accommodation, I would personally recommend the Bright Oriental Hotel, well furnished and reasonably affordable. Otherwise, the YHA is by all accounts a decent place to stay.

Bright also marks the beginning of the Great Alpine Road, a drive across the beginnings of the great dividing range to Bairnsdale (near Lakes Entrance). The road exposes uniquely Victorian coun-tryside, particularly the Omeo – Bruthen stretch. With the right soundtrack, the whole experience can be positively cinematic.

SHOULD I STAY OR SHOULD I GO? Bright is a jewel of a town. Recommended to anyone looking for a relaxing weekend retreat in the country. Especially in autumn. 4.5/5



Maffra

Distance from Melbourne: 227 kmsNear: Sale

Maffra is a lovely little dairy hub in east Gippsland. Believe it or not ½ of Australia’s total milk produce comes from the area surround-ing Maffra. As such, it is very green and full of lively farmers. This makes for a great Saturday night at the local pub if you are down with flannelette and tall stories.

Maffra has a variety of cafes as well as the country mainstays; excel-lent pub food and fish and chips shops. With the dairy heritage, you can also come across a variety of interesting cheeses.

Maffra is home to the national beet museum. No joke. I have never gone myself but if beets are your thing, I suggest you check it out. The Maffra shed is a popular tourist destination, a make showroom for refurbished sports cars. It’s actually pretty cool in a quaint and understated way. Also, you can check out Australia’s first robotic dairy. It’s pretty wild, kind of like Tron for cows.

A quirky new youth hostel has just opened up, and is doing pretty good business. It makes for affordable rooms and interesting inter-national company. If you are looking for a more upmarket experi-ence, Power’s Court might be for you.



Maffra is a stone’s throw from Sale, Stratford (upon the mighty Avon) and even the Gippsland lakes, each of these tourist attrac-tions in their own right and very day trip worthy. You’ll find a cinema in Sale, and one hell of an Orthodontist.

SHOULD I STAY OR SHOULD I GO? Maffra is a small, but welcoming town. A slice of country nice. 4/5.

Daylesford

Distance from Melbourne: 113 kmsNear: Ballarat

Daylesford is without a doubt the weekend escape capital of Victo-ria, a delightful, green town nestled in the hills between Ballarat and Castlemaine. Renown for its spas and natural springs, Daylesford has everything to appeal to spa enthusiasts. Rest assured however, there is certainly much more going for it than that.

On food and wine, Daylesford wins hands down. There are many terrific places for many different types of breakfast, lunch and even dinner. There are a number of live music venues too, attracting some impressive names from the Melbourne music scene and abroad.

In Daylesford you will find one of Australia’s prettiest lakes, well worth a swim, and some lovely walks.



It is worth checking out the botanical gardens, or crashing a wed-ding at the picturesque Daylesford convent. Climb the old water tower too if you’re game. For train lovers, there is an old railway museum that hosts an antique market on Saturday mornings.

But again, where Daylesford really succeeds is in its bars and restaurants. The vibe is relaxed, as any good country town vibe should be, and the local food and wine know how is better than you might expect from a country town. Certainly less flannelette than Maffra or Bright, but what it lacks in flannelette, it makes up for in je ne sais quoi.

SHOULD I STAY OR SHOULD I GO? Straight up hunky dory. 4.5/5.

Honourable mentions: Malmsbury (check out the bakery, lovely botanical gardens, and impressive Taradale railway crossing). Cowwarr (check out the art space, come to my house). Walhalla (old ghost town in the mountains of East Gippsland, relic of the Gippsland gold rush, still 8 people left in town, limited accom-modation available, lovely bushwalks, good pub food, and in-credible ghost town mood).

So hit the road!

Leave the city behind.

And don’t forget to call home to tell them you arrived safely.



GetInvolved



GetInvolved

WORK LIFE BALANCE

Janelle CookLawyer, Clayton Utz

Working in a law firm presents constant challenges to maintain-ing a work life balance. But it is possible to achieve balance between what can be a demanding job and having a life. No matter what your work or study commitments are, it’s always important to find time to do things that you enjoy. You might wonder why there is so much attention given to work life bal-ance and getting it right. The answer is simple - it makes you happy. It might take someone telling you that you aren’t hap-py to make you realise, but that’s the time you have to make a change.

For me the concept of work life balance is simple - making time for friends, family and exercise. I admit that there have been times when I haven’t achieved a balance, but I have learnt three strategies to get things right.

Firstly - prioritise. During busy times, the time you have to invest in yourself is pre-cious. But it is important that you make the most of it. There is nothing worse than wasting a spare hour or two which you could have been using to do something you enjoy. So rather than sitting on the couch watching Biggest Loser, why not go for a run, ring your mum or bake a cake.



Secondly - set goals. The easy option is to do nothing. The more difficult option is to do something. An easy way to motivate yourself to keep up the things you enjoy is to set goals. For example, I love exercise - running, cycling, swimming, going to the gym - you name it, I’ll invariably be there. But, in winter especially, it’s often easier to stay in bed. To combat this, I set myself goals every now and again. Usually by entering fun runs or joining a sports team. This means I have to train or play sport regularly. There is no choice involved. With winter closing in, and the days getting shorter, I’ve decided to run a half-marathon in July. Not sure I’ll make it, but at least it will make sure that I run. And then run some more.

Finally - be flexible. There are times when you might be so busy with work or study, that you are too tired and all you want to do is go home and sleep. It’s still really important to do things you love, because otherwise you become a boring person. Remember, “all work and no play makes Jack a dull boy.” So be creative in how you can fit things in - ride to uni or work, exercise at lunch time, have breakfast with friends.

Maintaining a work life balance requires effort on your part. Whilst the demands of your work or study may make it more difficult, you have to take responsibility to make sure the bal-ance is right.



GLOBAL JUSTICESTUDIO

The Global Justice Studio acts as a place for conversation, explora-tion, activism, research and collaboration around ideas of world justice, international criminal justice, redistributive justice, and the re-visioning of the international polity. The idea is to explore different ways of seeing, thinking and speaking international law and justice through a commitment to formal experimentation (e.g. film, conversation, photography).

The Global Justice Studio is, partly, administered and run by grad-uate students appointed as Student Associates within Melbourne Law School, with the support a number of scholars in the fields of international law, international humanitarian law, international criminal law, and legal history.

Contact Cathy Hutton at APCML [email protected] if you are interested in being part of the Studio.

STUDENTS IN FREE ENTERPRISETHE UNIVERSITY OF MELBOURNE

We are a non-profit student organisation developing community projects to drive social change. Our team is engaging with some of the biggest challenges facing our generation to cultivate a more optimistic vision for the future.

In partnership with academic and business leaders, we have developed projects that target such issues as climate change and social inequality.

OUR PROJECTS

Think.Act.GreenPromoting environmental awareness amongst Victorian secondary school students whilst providing them with an opportunity to develop professional skills such as financial literacy, research, analysis and evaluation.

Nexus AbroadAn international development project that assists community organisations in developing countries to become financially independent. Nexus Abroad is currently engaged with Nectar Home, an orphanage in Ghana.

Switched-On EnterprisesDeveloping a more competitive business model for small enterprises in the non-profit sector, thereby enhancing their ability to provide training to disadvantaged groups.

If you would like to get involved, please visit us at www.unimelbsife.org.au or contact [email protected]

Undertakesmanyactivities• Campus events and presentations

• Research, writing and publications

• Organises and runs public lectures

• Teaches school kids about IHL

• Arranges social nights and activities

www.redcross.org.au

FriendsofInternationalHumanitarianLaw

(FIHL)

Helpseducatepeopleaboutthe‘lawsofwar’Even wars have laws! International humanitarian law (IHL), also known as

the ‘laws of war’, is a set of international rules that aims to limit the

suffering caused by war. IHL protects people who are not fighting and

restricts certain types of conduct. FIHL is a volunteer network that assists

the Australian Red Cross to educate the community about IHL.

Getinvolvedtomake

arealdifference!

Email:[email protected]

Phone:(03)83277737



VOLUNTEERING

Just because you are a new law student doesn’t mean that you can’t get some hands on work straight away! There are many fantastic volunteer opportunities in Melbourne, which will allow you to experience a variety of what Law has to offer. Volunteer-ing is a great way to get involved in the community, take a break from your studies and do something meaningful for yourself and someone else. Such experience will also build your confidence and allow you to sample different areas of law before having to choose a career path.

Most of all, volunteering is lots of fun, and extremely rewarding – so do it!

Some great places for Law students to volunteer in Melbourne:

Asylum Seeker Resource Centre: www.asrc.org.auConsumer Action Law Centre: www.consumeraction.org.au

Human Rights Law Resource Centre: www.hrlrc.org.auNorth Melbourne Legal Service: www.nmls.org.au

Public Interest Law Clearing House: www.pilch.org.auRefugee and Immigration Legal Centre: www.rilc.org.au

Women’s Legal Service Victoria: www.communitylaw.org.au/clc_women/cb_pages/about_us.php

For more volunteer opportunities available in Melbourne, see the Equality Handbook, 2010.



HOW TO HAVE A LIFE OUTSIDE OF LAW

Proudly presented by: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 be-came less and less efficient. I would generally work for an hour or two before my mind would wander to other things (“I’d bet-ter 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 overwhelm-ing 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 wasn’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!

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 occa-sions a group of us went horse riding at a local trial-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.

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 dis-covered that we were all suffering from the same difficulties, and it all came down to the way we managed our time.



But despite all of these positive actions towards a balanced life-style, 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 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 morn-ing person by any stretch of the imagination. Had the lo-cation 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 im-provement 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. Obvi-ously 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.

CONTACTS

Law School Student Centre(03) 8344 4475

The University of Melbourne Counselling Service

8344 6927

Direct Line (Drugs & Alcohol Counselling)http://www.turningpoint.org.au 1800 888 236

Suicide Helpline (24 Hour telephone counselling)http://www.suicideline.org.au

1300 651 251

Lifeline (24 Hour telephone counselling)

http://www.lifeline.org.au 131 114

CASA (Centre Against Sexual Assault)http://www.casa.org.au

96353610 or 1800 806 292

Women’s Domestic Violence Crisis Servicehttp://www.wdvcs.org.au 93730123

Beyond Blue http://www.beyondblue.org.au Under the ‘get help’ section there are huge range of

links for a wide range of issues.1300 22 4636

Mental Health Advice Linehttp://www.health.vic.gov.au/mhal/

1300 280 737

Royal Melbourne Hospital9342 7000

St. Vincent’s Hospital9288 2211

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