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My strengths are broad, diverse, and well-suited to any challenges or obstacles I may encounter on my career journey.

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National Institute for Mental Health 2024, Caring for your mental health, Bethesda, MD, viewed 12 November 2024, <https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health>.

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National Institute of Mental Health (NIMH)

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Overview

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness-it's essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

About Self-Care

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don't be discouraged if you can't do 30 minutes at one time.

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.

Make sleep a priority. Stick to a schedule, and make sure you're getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say "no" to new tasks if you start to feel like you're taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits .

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

Difficulty sleeping

Appetite changes that result in unwanted weight changes

Struggling to get out of bed in the morning because of mood

Difficulty concentrating

Loss of interest in things you usually find enjoyable

Inability to perform usual daily functions and responsibilities

Don't wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health professional if needed. If you don't know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With a Health Care Provider About Your Mental Health. Learn more about how to get help or find a provider on the NIMH's Help for Mental Illnesses webpage.

What to Do in a Crisis

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org . This service is confidential, free, and available 24 hours a day, 7 days a week. In life-threatening situations, call 911.

For additional information about suicide prevention, please see NIMH's Suicide Prevention webpage.

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Federal Resources

Other Resources

Note: This list of non-federal resources is provided for informational purposes only. It is not comprehensive and does not constitute an endorsement by NIMH, NIH, the U.S. Department of Health and Human Services, or the U.S. government.

Last Reviewed: December 2022

Unless otherwise specified, the information on our website and in our publications is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

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Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others.

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My weaknesses derive mainly from mental illness and the psychological aspect of my psyche.

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Activities, tasks, and subject matter that I most enjoy are varied and extensive. This is likely due to me being a mature-age student and having lived a life that has been varied, rich, and full of experiences.

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Some of the key values that represent me and my character are: honesty; integrity; and dependability. I will outline how they align with my choice to be a future music educator.

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I will use this space to define some careers goals at the 1, 5, and 10 years marks with the help of the SMART algorithm

I aim to have acquired a piano and have started lessons, such that I will have brushed up on my Jazz music theory, be able to play the scales and modes of the Major scale, and play seventh chords effectively. Additionally, I aim to have practiced the 26 drums rudiments and stick control on the drum pad, with the end goal of achieving proficiency at 120 bpm at sixteenth notes.

I will know i have achieved these goals due to feedback from my respective music tutors.

These goals are challenging, but attainable through discipline, time management, and consistent practice.

These goals are very relevant to my goal of being not only a performer, but a music educator both in the private sector as well as in tertiary institutions.

The timeline for this goal is 1 year to completion.

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My aim is to have completed my Bachelor of Arts with honours with a GPA of 6 or above. Furthermore, I will have achieved a level of competency on the piano such that I can play a variety of jazz standards as well as popular music, inclusive of a strong understanding of Jazz theory. My drumming level with be such that I can play a selection of pieces from 'The All-American Drummer', as well as be well versed in a selection of contemporary music styles, as well as Jazz.

I will know I have reached these goals due to first graduating with a relevant GPA, and then finishing honours to the appropriate level. Furthermore, lecturers, supervisors, and private tutors will have provided requested feedback on performance with respect to the desired outcome.

These goals are attainable with diligent study, practice, and time management. The support and mentorship by professionals will help me to manage the task effectively and successfully.

These goals are relevant to my goals to be a knowledgeable performer and educator in the private and tertiary sector.

I aim to reach this level of competence with 5 years.

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I aim to be at least half way through my PhD as I will be undertaking it part-time. By this time, I expect to be well versed in composition, with at least journeyman level playing skills on both the drums and piano; jazz and contemporary styles will be well-developed. it is envisioned that I will be partaking in mentorship of up-and-coming musicians in both the private and tertiary sector.

Liaising with relevant stakeholders will provide necessary feedback on the status of my journey.

Though challenging, these goals are attainable with good mentorship as well as a disciplined work ethic.

These goals are very relevant to my desire to be a working professional in the private and tertiary sectors - especially if I am to be taken seriously.

i propose a 10 years time limit to achieve these goals.

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To support my desire to become a private teacher and lecturer I will need to take concrete steps, one of which is to seek instruction from suitably qualified drum and piano tutors. These tutors need to have a strong grasp on both Jazz and contemporary styles. I will need to factor in time to practice and develop my instrumental skills.

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Step 1: Begin core subjects in the Music major whilst concurrently learning/practicing piano and drums.

Step 2: Continue developing instrumental skills during course of degree studies.

Step 3: Start considering topics for honours thesis whilst nearing completion of Bachelor of Arts (Music).

Step 4: Complete Bachelors degree by 2028.

Step 4: Undertake honours thesis part-time over 2 years.

Step 5: Complete honours thesis by 2030 and start considering PhD topics.

Step 6: Undertake PhD part-time over 8 years.

Step 7: Complete PhD by 2035 at the latest.

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I can tend to have a low self-esteem and can at times lack belief in myself and what I am doing.

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I have really come full circle in my life. When I was a young man I studied an Advanced Diploma in Jazz Improvisation, went on to other things, and now I have come back to UniSQ to do a Bachelor of Arts (Music). Music has long been a part of my life and has permeated every era my life has passed through.

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I have a strong intellect as well as qualifications across various fields; from these qualities others stem, such as problem solving ability, a diverse skillset, and an ability to acquire new concepts and ideas.

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Many of my strengths are built upon an inquisitive, curious mind and a desire to learn new skills.

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Time and task management have been crucial in my successes thus far, and I enjoy organising and creating goals, plans and schedules for myself.

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Many of my qualities are based on never-say-die attitude and general discipline, motivation, and will to succeed at whatever task I set my mind to.

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Indecisiveness & Second-Guessing Ones Self

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Indecisiveness & Second-Guessing Ones Self

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Indecisiveness also plays a part and I can second-guess my thoughts, goals, and the decisions I have made.

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Indecisiveness & Second-Guessing Ones Self

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Indecisiveness & Second-Guessing Ones Self

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Some weaknesses I have are beyond my control. I have been suffering with Delusional Disorder for 17 years and this has made it difficult to not only live a basic life, but follow my dreams, goals, and aspirations.

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I have also studied Audio Engineering and love both the technical and artistic expression possible through electronic media.

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I discovered a deeper love of learning when I went back to high school as an adult. Not only did I achieve an OP1, but I also realised that I had a love for the STEM disciplines - this led me on to further education.

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Other skills and knowledge I have were acquired during my university studies. I have previously studied 3 years of a Mining Engineering degree at UQ; it was not meant to be, but I learned a lot about various STEM disciplines and enjoyed my time there.

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I previously came to USQ to undertake a Bachelor of Science (Physical Sciences), which I successfully completed - this allowed me to gain a broad knowledge base in both Astronomy and physics.

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Mental health issues have effected not only my emotional and mental capacity to deal with extenuating circumstances, but my cognition and ability to focus and concentrate. Furthermore, my motivation, drive, and willpower have been affected to some extent.

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Honesty is imperative when dealing with people - not only within your career, but all aspects of life. It is important within the educational sphere as students require open and honest feedback on their work and how they are travelling with respect to their coursework. This also applies to any personal problems that they may come to you with.

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Integrity is not only an important value to have with respect to your career, but is a core trait that people should all aspire to have. When working as an educator, integrity will require you to be fair and equitable when dealing with students personally, as well as when marking their work - regardless of how you feel about them personally. It allows us to rise above the base human emotions and let ourselves be removed from the constraints they place on us.

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We should all aspire to be reliable - especially when it is an expectation most people have. Within the context of pedagogy, being reliable allows us to ensure that we are there for our students and peers by making ourselves available. Moreover, it will ensure students fell seen and heard by meeting their needs in a timely manner.

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With respect to my university studies I will have to have effective task and time management, such that I am ensuring assessment items are completed to a high level. it will also be beneficial to network with my peers, as well as liaise with lecturers and possible supervisors.

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When considering Honours and PhD studies, it would be helpful to start thinking about thesis topics well ahead of time. To this end, it would be appropriate to enter into discussions with not only potential supervisors, but peers who have, or are, undertaking post-graduate studies; this will allow for an idea on what to expect as well as the scope of topics available.

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A worsening of my mental health is a serious potential obstacle.

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Loss of long-term accommodation is a hurdle that many of us face - myself included.

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Illness in the family. Both me and my mother have health issues, and this could pose an obstacle sometime during my studies.

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A potential issue is unexpected debt, such as needing to repair a car or replace household whitegoods. This can lead to extreme poverty, thereby impacting the ability to study effectively.

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The National Institute for Mental Health discusses some mental health self-care option, as follows (National Institute for Mental Health 2024):

"

Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.

Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.

Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.

Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

Stay connected. Reach out to friends or family members who can provide emotional support and practical help.

"

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When dealing with hardship, regardless of underlying cause, it is likely to be helpful to reach out for support. As a student, the first port of call would be call student services at the University of Southern Queensland. They will be able to offer you guidance and support in the first instance - particularly if you are at-risk of ceasing your studies (UniSQ 2024).

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University of Southern Queensland 2024, Wellbeing, University of Southern Queensland, Toowoomba, Queensland, viewed 12 November 2024, <https://www.unisq.edu.au/current-students/support/wellbeing>

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Wellbeing | University of Southern Queensland

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The University of Southern Queensland acknowledges the First Nations of southern Queensland and their ongoing connection to Country, lands, and waterways. Further, we recognise Aboriginal and Torres Strait Islander peoples as the first educators and researchers of Australia. We pay deep respect to E…

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Applying for scholarships may be a way to ease the financial burden of studying at university. UniSQ offers a range of scholarships and it is easy to apply.

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When going through a hard time, try reaching out to your loved ones, whether they are family or friends - they are sure to lend a helping hand.

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Don't procrastinate. Start your assessments in the first instance and also attend lectures regularly. Engage with the course work. Starting is the hard part. This will ensure you aren't setting yourself up for distress and disaster later in the study period.

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A good way to keep on top of things is to set bite-size goals and put a plan in place to enact them. Manage your time and tasks effectively.

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Failing a class is possible, as well as having to drop a course sometime during studies. This may be in response to an unforeseen obstacle during my studies.

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Sometimes it is helpful to reflect on your situation. Think about why you are doing what you are doing and what you hope to achieve. Visualise yourself succeeding.