Let's Talk Stress: Five Tips in Keeping Physically and Mentally Fit!
/Libby Wilkins
Diversity & Wellbeing Subcommittee Member
“It’s a marathon, not a sprint.”
We’ve all heard it. This ‘well-utilised’ statement is typically offered by our superiors to remind us to pace ourselves in our study habits, particularly in the early days when we’re finding our feet.
While many of us would agree that ‘sprinting’ early on in our studies can result in heightened fatigue, a sense of overwhelm, and loss of motivation (i.e., burnout!)[1], running a ‘marathon’ isn’t any ‘walk in the park’.
So, how do we go about this? How can we make our law journey more maintainable on this long and arduous path?
The answer… maintaining our physical and mental wellbeing!
This is probably another piece of advice you’ve heard before… but it actually holds significant weight (stay with me here)! Australian and International data has found that there is a clear correlation between poor self-care and heightened psychological distress amongst uni students.[2] So, keeping a fit and healthy body must promote improved mental health.
Let’s get physical and strive for better mental and physiological fitness. Here are my top five self-care tips:
(1) Get Moving
As cliché as it is, staying physically active is the key to optimal self-wellbeing. It doesn’t need to be a pumping HIIT workout. It can be as simple as going on a brisk 30-minute walk. Personally, I find that getting up bright and early each day for an hour-long walk is idyllic. Walking in the morning sun helps improve brain health and gives you that natural boost of energy.[3] Plus, a regular walking routine can help set your natural circadian rhythm (that is, setting a sleep pattern). [4]
(2) Socialise
Having our own space is important (trust me, as a secret introvert I get it). But, staying connected and communicating with other people is also essential in maintaining mental wellness. Staying connected doesn’t require you to do anything grand. It can be as simple as grabbing a coffee with a friend, giving your relatives a call, or even going along to one of the UQLS’ many social events. Start making those connections NOW!
(3) Eating well (and eating good)
While we all know that maintaining a nutritious diet is key to optimal physical health, enjoying your favourite foods is also important. I find that the 80/20 method is perfect in staying physically fit, whilst also giving myself the opportunity to splurge on my favourite treats. With ANZAC Day just past, try out my spin on the Day’s classic – chewy ANZAC biscuits with choc-chips. PSA – for my international friends, ANZAC Day is where Australian and New Zealanders commemorate our fallen servicemen and recognise our armed forces. Try them out!
(4) Sleep
I cannot stress this enough. Sleep should definitely be up on your priority list. Whilst getting good sleep won’t necessarily give you more ‘awake’ time, it does give you far better use of the ‘awake’ time that you actually have.[5] I recommend going to bed at a reasonable hour (no later than 10pm), setting a consistent sleep schedule (hint: go on an early morning walk – see Tip 1!), and be firm with your priorities – your seminar prep can certainly wait until the morning.
(5) Breathe
Sit straight. Close your eyes and start focussing on your breathing. Feel the air come in through your nose and out through your mouth. Inhale for 4 seconds through your nose, feeling your ribs expand. Hold for 7 seconds. Then exhale out through your mouth for 8. Repeat 10 times.
Doing this simple exercise just once a day can make a world of difference. It might sound silly, but observing your breathing can relieve stress and open your body to a more mindful lifestyle.[6]
We all share the same one goal – we want to get through law school. Let’s get through this ‘marathon’ the best way we can.
You’ve got this!
[1] ‘How Much Studying Is Too Much: Effects Of Overstudying & How To Prevent It’, Scholars (Web Page, 24 January 2024) <https://www.scholarsed.com/effects-of-overstudying/>.
[2] Vivienne Browne, Jonathan Munro, Jeremy Cass, ‘The Mental Health of Australian University Students’ (2005) 50 Journal of the Australian and New Zealand Student Services Association 51, 51.
[3] ‘9 health benefits of a morning walk’, IRT (Web Page, 20 July 2022) < https://www.irt.org.au/the-good-life/9-health-benefits-of-a-morning-walk/>.
[4] Ibid.
[5] Andrew Ayers, ‘Prioritize Sleep: A Good Way To Make Sure You Stay Healthy’, Andrew M Ayers (Web Page) <https://www.andrewmayers.com/blog/prioritize-sleep-a-good-way-to-make-sure-you-stay-healthy-.cfm#:~:text=As%20they%20point%20out%2C%20%E2%80%9CGetting,to%20blue%20light%20at%20night>.
[6] ‘Breath meditation: A great way to relieve stress’, Harvard Health Publishing (Web Page, 15 April 2014) <https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress>.
