Lawyer's Guide to Wellness and Well-Being
Have you ever felt overwhelmed, tired, burned out, or frustrated?
Have you ever wondered if it was all worth it?
Have you ever resorted to unhealthy practices just to deal with the pressure you are under?
If so, you are not the only one.
We joined the legal profession for many different reasons. Some of us liked the prestige or the financial benefits. Others are attracted to the intellectual challenge. But the most prevalent reason is our desire to be of service to others, to help clients solve their problems.
But, many of us quickly learned that the legal profession is filled with stressful situations. We have experienced that it is exceptionally challenging to serve our clients while at the same time maintaining a healthy work/life balance. Stress is an absolute in our profession. We are overwhelmed with constant telephone calls, emails, and scheduling deadlines. We face pressure to prepare our cases for court, deal with other attorneys, advocate passionately for our clients, prepare documents, maintain a heavy caseload, etc. Our work environments are often very stressful. We work incredibly long hours. On top of that, we often face financial pressures, bringing in business, paying the bills, etc.
In this world of stress and overwhelm, the concept of wellness for lawyers is not just a luxury but a necessity. Our practice can be mentally, emotionally, and physically taxing, often leading to stress, burnout, and other wellness challenges. Recognizing the critical importance of maintaining a healthy and balanced lifestyle, both personally and professionally, is not just a matter of individual well-being but a fundamental requirement for ensuring the effectiveness of our legal practice. In this newsletter, we will discuss the effect of stress on our profession, why wellness is essential, and some tools for maintaining our wellness. We will provide the tools and strategies to navigate the complexities of their profession while safeguarding their mental, emotional, and physical health.
What is the effect of this stress on the legal profession?
Sadly, the legal profession is "unwell."
A 2016 study by the Hazelden Betty Ford Foundation and the ABA revealed the following alarming statistics: 21% of lawyers qualify as problem drinkers, 28% struggle with some level of depression, and 19% demonstrate anxiety symptoms. Most shockingly, 11.4% of lawyers had suicidal thoughts the prior year.
A 2014 article by the ABA found that more than 25% of attorneys who face formal disciplinary charges are identified as suffering from addiction or some other mental illness, and substance abuse plays a role in an overwhelming majority of disciplinary cases, malpractice claims, and trust fund violation cases.
Another study showed that 39% of lawyers say their long work hours negatively affect their personal lives. Particularly troubling, lawyers are among the top five professions with the highest suicide rate.
The statistics are troubling but tell only part of the story. So many of us, while not reaching that level of difficulty, nevertheless feel overworked, overwhelmed, deeply stressed, and burned out. The stress we feel can be overwhelming. Physical symptoms of stress can include tension, sleep disorders, fatigue, increased alcohol use, headaches, frequent colds and infections, and higher blood pressure. We also may encounter psychological symptoms of stress, such as worry, fear, and confusion. Stress can cause poor job performance, disconnection from our peers and friends, and accidents.
What are the primary causes of the wellness issue in the legal profession?
Some of the key issues include:
High Stress Levels: Lawyers often deal with high-stress situations, tight deadlines, and emotionally taxing cases. The pressure to perform at a high level can lead to stress and anxiety.
Long Working Hours: Legal work frequently involves long working hours, including evenings and weekends, which can lead to burnout and a lack of work-life balance.
Heavy Workloads: Lawyers often handle heavy caseloads and complex legal matters, resulting in overwhelming workloads and stress.
Competitive Environment: The legal profession is highly competitive, which can create additional stress and pressure to outperform peers.
Client Expectations: Meeting client expectations and demands can be challenging and contribute to stress and anxiety.
Lack of Support: Many attorneys lack support from their firms or organizations regarding resources for wellness, mentorship, or assistance with managing their workload.
Mental Health Stigma: There may be a stigma surrounding mental health issues in the legal profession, making it difficult for lawyers to seek help when needed.
Recognizing these issues is essential to addressing them and promoting wellness within the legal profession.
Why is wellness so essential for lawyers?
Wellness is crucial in the legal profession for several reasons:
Mental Health: The legal field can be highly stressful, with long hours, heavy workloads, and the responsibility of dealing with complex legal issues. This can lead to mental health issues such as anxiety and depression. Prioritizing wellness helps lawyers manage stress and maintain good mental health.
Physical Health: Sedentary desk work and the demands of the profession can lead to physical health problems such as obesity, cardiovascular issues, and musculoskeletal problems. Promoting wellness encourages lawyers to adopt healthy lifestyles, including regular exercise and proper nutrition.
Productivity: Well-rested and healthy lawyers are more productive. When individuals are physically and mentally well, they can think more clearly, make better decisions, and work more efficiently, ultimately benefiting their clients and their own careers.
Work-Life Balance: Lawyers often struggle with work-life balance due to demanding schedules and client expectations. Prioritizing wellness encourages setting boundaries and allocating time for personal life, which can improve overall job satisfaction.
Reducing Burnout: The legal profession is notorious for high levels of burnout. Wellness practices like mindfulness and stress management techniques can help lawyers prevent burnout and maintain their passion for their work.
Client Relationships: A lawyer's ability to build and maintain strong client relationships is critical. Well-rested and emotionally balanced lawyers can communicate better with clients, improving client satisfaction and trust.
Recognizing the importance of wellness can lead to a healthier, more productive, and more ethical legal profession.
What is wellness for lawyers?
Of course, generally, wellness means doing whatever we need to do to feel better, healthier, and more serene daily. More specifically, for lawyers (and for those in other stressful professions), well-being includes:
Improving our work-life balance. Work often controls our day, invades our personal lives at home, and prevents us from having healthy and relaxing practices. It can affect our relationships with our spouse, children, family, and friends.
Managing our stress better. Healthy practices help us to handle the stress of our profession without negatively affecting our mental or physical health.
Supporting a more positive mindset. We create better habits of supportive thoughts, throwing out negative self-talk and limiting messages that cause us additional stress. We change our thinking to one more supportive of us and our goals.
Developing habits of regular self-care. We find time to take care of ourselves, relax, and unwind. We make time for special friends and family.
What are some tools for wellness for lawyers?
How can we achieve a healthier lifestyle that supports our search for a fulfilling and complete life? Here are 12 tools we can utilize in our daily lives:
Practice mindfulness. Practice mindfulness or meditation techniques to manage stress, increase awareness, and enhance resilience. Being present in the moment, calming our mind, relaxing our body, being aware of our emotions and feelings, and reflecting on where we are helps us to remain emotionally balanced.
Avoid HALT. Being hungry, angry, lonely, or tired are warning signs. Be aware when you are any of those, and satisfy that need.
Nutrition. Maintain a balanced and nutritious diet to support physical and mental health. Often, we are too busy to eat well. Consuming fast food, eating junk, and eating too much to fill the "hole" are habits many of us suffer from. It is faster and more accessible, and we have so little time. But, if you develop a clean nutrition practice, you will find that you not only feel better, look better, and have more energy, but mentally and emotionally, you will also feel more potent.
Regular exercise. Exercise is so vital as a way to feel healthy physically and relieve stress, whether it is jogging, going to the gym, playing a sport, or just a long walk on a beautiful day. Being physically active can be a real asset to our wellness regimen. The key is finding some physical exercise that you truly enjoy.
Maintain boundaries. It is okay to say no. Separating our work focus from our personal and family time is critical. We get burned out very quickly when work consumes all of our day.
Organize your day. Start each day with a healthy routine and a plan for what you will accomplish. Each day schedule not only your work activities but also your lunch and your personal and self-care activities. Develop practical time management skills to prioritize tasks and reduce the feeling of being overwhelmed by workload.
Avoid multitasking. Trying to do multiple things simultaneously increases our stress, and we tend not to complete any of those tasks very well. Instead, focus on completing one project (or step in a project) with that being your singular focus.
Take time off. Use vacation and personal time to take breaks and recharge when needed. Take regular breaks during the workday to recharge and clear the mind. Short breaks can increase productivity and reduce stress.
Healthy sleep routines. Prioritize good sleep hygiene by establishing a consistent sleep schedule and creating a comfortable sleep environment.
Practice acceptance. There are many things in our lives we cannot change- a toxic work environment, a demanding partner, and clients who are never happy. Accept other people and circumstances in our life as being exactly how they are supposed to be, and focus instead on what we can change and control our attitude and actions.
Seek social support. Connect with friends, family, and colleagues for emotional support and to share experiences. When you are stressed and circumstances bother you, share your feelings with someone you can trust: your mentor, spouse, sibling, or best friend. Being open about what we are going through helps relieve the pressure and stress. Burying those feelings of stress can be very harmful.
Ask for help when needed. If stress becomes overwhelming, consider seeking professional help from a therapist or counselor to address mental health concerns. It is a sign of strength and maturity to ask for help. So many resources are available to all of us that support us on our journey. Most states have Lawyer Assistance Programs whose mission is to help lawyers respond to the stresses of their profession in a healthy and positive manner. Do not hesitate to seek help from trained professionals, such as therapists, primary care physicians, those experienced in recovery, etc.
Remember that improving wellness is an ongoing process, and it's essential to prioritize self-care and seek help when necessary to maintain a healthy and sustainable legal career.
Conclusion
In the dynamic and demanding world of law, the significance of wellness for lawyers cannot be overstated. It is not a sign of weakness to seek balance and resilience amidst the challenges; instead, it is a testament to the strength and commitment of legal professionals. Remember, a healthy lawyer is a more effective advocate, a better decision-maker, and a beacon of inspiration to future generations.
We owe it to ourselves and our profession to care for ourselves physically, mentally, and emotionally. Stress is very common in our profession, and being aware of it, along with these helpful steps to overcome it, goes a long way toward allowing us to continue to practice law safely, healthily, and effectively. We are in a wonderful profession in which we help and serve others. Utilizing these wellness steps facilitates our successful practices as lawyers and supports our desire to achieve a fulfilling life.
As you navigate the complexities of your profession, let wellness be your guiding principle. Embrace mindfulness, balance, and self-care as essential tools in your legal arsenal. By nurturing your wellness, you safeguard your vitality and contribute to a legal community that thrives on strength, empathy, and unwavering dedication to justice.