We can look after our mental health by developing holistic wellbeing strategies for the management of these negative emotions such as managing our self-talk, journaling, meditation, or exercise. 

In some cases, it may be useful to review our ‘information diet’ and limit our news and social media consumption. 

Reframing our negative thoughts into matters within or outside of our control may also be helpful to manage this anxiety. 

We can seek professional help if a high level of stress persists.

Issues 

• Role clarity is a well-established cornerstone of professional wellbeing, and a protective factor against occupational hazards such as vicarious trauma and burnout. 
• Judicial role clarity, and thereby the sustainability of judicial work, has historically been supported by a range of rituals and structures, from the architecture of the courtroom to the conventions of court hearings. 
• Working more from home has entailed a blurring of the boundaries between work and personal lives, with many judicial officers having to bring troubling case materials and evidence into their homes.  

Strategies 

• The consistent advice from experts is to consciously establish a  work routine - one that builds in healthy habits, regular start and finish times, and daily connection with colleagues. 
• To consciously connect with ‘role competence’ and your sense of professional efficacy, incorporate a simple daily ritual of writing down what you accomplished over the course of the day, or “I have…, I did…., I can…” 
• Focusing on small organisational tasks, responsible communication and physical care will also maximise productivity in challenging circumstances. 

Issues 

• Virtual communication requires the brain to be ‘hyper-focused’ on verbal cues, due to the loss of non-verbal cues. 
• Silence in virtual communication also increases anxiety about the interaction. 
• We also experience heightened pressure to 'perform' as we feel are being watched more than during face to face communication. 
• The use of technology can also affect our eyes, described as ‘Computer Vision Syndrome’. This contributes to the feeling of fatigue associate with technology. 

Strategies  

• Computer Vision Syndrome can be managed with the '20-20-20' strategy, which suggests that for every 20 minutes of screen use, users should focus on a point 20 feet away for 20 seconds. 
• A sector with a longer history of managing screen fatigue is Air Traffic Control. The industry standards recommend that workers do not have a period of two hours without a break of at least 30 minutes. This can be extended on a pro-rata basis (15 mins for every hour worked) if the workload pressures demand it.  
• Building transitions into virtual communication to facilitate regular breaks helps manage fatigue. 

Issues 

• Judicial work has always been sedentary, but the move to work more from home has meant that many of us are sitting more and moving less than we would usually. 

Strategies 

• The World Health Organisation recommends that over the course of a week, adults undertake 150 minutes of moderate intensity exercise, or 75 minutes of high-intensity exercise, as well as 3-4 minutes of light movement or stretching every few hours. 
• With gyms and classes all closed, exercise videos have filled the vacuum. Here we recommend two websites offering a library of free video classes for general exercise and yoga.  

Issues 

• It is important that we take practical steps to manage our mental health so we can reduce anxiety and stay connected and grounded.

Strategies 

• Practical steps can include mindfulness practice, self-compassion and other meditation practices to cultivate acceptance and feeling grounded. 

Victorian judicial officers have 24/7 access to free, confidential counselling and support through Judicial Wellbeing Support. Call 1300 326 941.