Simple Steps Every Lawyer Can Take to Improve Mental Wellness

Every year, life's pace seems to accelerate, leaving us feeling overwhelmed. The days and months pass by in a blur of deadlines, emails, and stress, adding to our sense of anxiety. Many aspects of our lives appear beyond our control, intensifying these feelings. However, amidst this chaos, it becomes crucial to recognize what we can manage and influence, and the most significant of these factors is our own wellness.


Within the legal profession, mental wellness is one area where individuals are particularly suffering. The statistics discussed in this exploration of lawyer well-being make this abundantly clear. Mental wellness often feels like an elusive concept, as anxiety and depression can easily overpower us, making us feel powerless. However, it is important to understand that, in many cases, we are only partially helpless. Mental wellness is something we have the ability to influence and improve. We have witnessed this transformation within ourselves and have also assisted others in their journey. Here are some actionable steps you can take to invest in this vital aspect of your well-being.

To begin, it is essential to acknowledge one fundamental truth: you are not alone. Stress and anxiety are universal experiences that everyone encounters. We all grapple with dark thoughts, self-doubt, and fears. This mental landscape is an inherent part of being human, and these challenges are faced by every person you know. There is nothing inherently wrong with you. In fact, stress often serves as a significant indicator of meaning and significance in our lives.

Lives of meaning and purpose come with stress.

In 2013, researchers from the University of Florida and Stanford University conducted a joint study published in the Journal of Positive Psychology. They gathered a diverse group of adults ranging from 18 to 78 years old and asked them to rate their level of agreement or disagreement with the statement: "taking all things together, I feel my life is meaningful."

Interestingly, the study revealed that those individuals who reported experiencing high levels of stress were also more likely to agree with the statement, indicating that they found their lives meaningful despite the stress they faced. From this observation, the researchers concluded that lives filled with meaning and purpose often involve some degree of stress.

Furthermore, stress is a natural part of the learning process when acquiring new skills. Whenever we commit ourselves to something new or different, uncertainty about the outcome and doubts about our capabilities can lead to stress. Taking action in such situations requires courage. As we actively engage and make progress, we develop competence, gradually building our confidence over time. Stress, therefore, serves as a stepping stone in our journey of personal growth and skill development.
 
Courage comes first. Confidence follows. Stress is a natural part of the territory of learning and growth.

On the flip side, stress can serve as an important indicator that something in our lives is not in harmony or alignment. It functions as a message that change is necessary or that we are facing a situation that requires our attention. Although stress is often uncomfortable and can cause distress, it acts as an alarm bell, urging us to take action and make the necessary adjustments.
 
Similar to how we can improve our physical health through proper nutrition and regular exercise, we have the ability to positively influence our mental well-being by consciously prioritizing it and devoting our attention to it. Just as we make conscious choices to eat well and engage in physical activities that benefit our bodies, we can make deliberate decisions to support and enhance our mental well-being.
 
By recognizing the significance of mental wellness and understanding its impact on our overall quality of life, we can allocate time and energy to practices that promote mental well-being. This might include engaging in activities that bring us joy, practicing mindfulness and self-reflection, seeking support from loved ones or professionals, and cultivating healthy coping mechanisms for stress management. By actively investing in our mental well-being, we can enhance our resilience, emotional balance, and overall life satisfaction.

Here are five simple steps every lawyer can take to improve mental wellness today.

1. Seek support through open communication

Fear, shame, and negative thoughts often thrive in the shadows of our minds, growing larger and more overwhelming. However, when we have the courage to share these experiences with someone we trust, they begin to lose their power. Opening up and talking about our challenges and concerns is a vital first step in investing in our mental wellness.

To embark on this journey, finding a coach or counselor whom we resonate with may take some time and effort. It is essential to persevere in this search because having a trusted professional to confide in can provide invaluable support. A counselor or therapist can offer a safe and confidential space for us to express our thoughts, emotions, and fears. They can listen attentively, provide guidance, and help us gain new perspectives on our experiences.

Through these therapeutic conversations, we can gain clarity, understanding, and practical tools to navigate our mental well-being. The process of sharing our inner struggles with someone who is empathetic and knowledgeable can help alleviate the burden we carry and facilitate personal growth and healing.

Remember, reaching out for support is not a sign of weakness but a courageous act of self-care. Whether it's a close friend, family member, or a professional counselor, having someone to talk to can be instrumental in our journey towards improved mental well-being.

2. Adopt two important mindsets: positive stress, and growth
 
Positive stress

The positive stress mindset recognizes that our stress response is not a maladaptive feature of our biology but rather a highly evolved physiological mechanism that serves a purpose. Contrary to common beliefs, recent research in stress has revealed that many of our preconceived notions about stress are inaccurate. In fact, our stress response plays a crucial role in various aspects of our lives.

Firstly, our stress response helps protect us from developing post-traumatic stress disorder (PTSD) after experiencing a traumatic event. It acts as a natural defense mechanism, enabling us to cope with and recover from highly challenging situations. Additionally, stress enhances our mental acuity, sharpening our focus and cognitive abilities, which can be beneficial in situations that require high-level performance and problem-solving.

Furthermore, our stress response facilitates the formation of memories. During periods of stress, our brains become more receptive to encoding and consolidating information, allowing us to retain important details and experiences more effectively. This aspect of stress can contribute to personal growth and learning.

Instead of viewing stress as something to be constantly avoided or eliminated, it is time to embrace a positive stress mindset and leverage our stress response for our own benefit. Rather than getting stressed about feeling stressed, we can reframe our perspective and recognize the inherent value of stress in our lives.

To develop a positive stress mindset, a recommended resource is Kelly McGonigal's book, "The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It." This insightful work offers valuable insights and practical strategies for understanding and harnessing the positive aspects of stress. Additionally, watching her TED Talk, "How to Make Stress Your Friend," can provide further inspiration and guidance in shifting our mindset towards stress.

By adopting a positive stress mindset, we can transform our relationship with stress, viewing it as a catalyst for growth, resilience, and improved performance rather than an unwelcome burden.

Growth mindset

The next crucial mindset to cultivate is the growth mindset, a concept developed by Carol S. Dweck, a renowned Professor of Psychology at Stanford University. In 2006, Dweck and her graduate student embarked on a study to understand why certain students were focused on proving their abilities, while others were more open to learning and growth. Their research revealed the presence of two distinct mindsets: a fixed mindset and a growth mindset, which are deeply ingrained beliefs about one's abilities.

With a fixed mindset, individuals perceive their fundamental qualities, such as intelligence or talent, as fixed traits that cannot be significantly developed. Consequently, they tend to spend their time and energy validating and showcasing their existing abilities rather than actively seeking growth and improvement.

Dweck discovered that individuals with a fixed mindset approach every situation with questions like: "Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser?" These concerns about judgment and evaluation often hinder their willingness to take on challenges or embrace opportunities for growth.

In contrast, a growth mindset involves the belief that basic abilities and qualities can be cultivated and developed through effort, learning, and practice. People with a growth mindset understand that their potential is not predetermined, but rather can be expanded with dedication and perseverance.

Dweck emphasizes that a growth mindset is characterized by a passion for pushing oneself beyond comfort zones and persisting through challenges, even when faced with setbacks. This mindset enables individuals to thrive and excel during the most difficult times in their lives.

Adopting a growth mindset can benefit all of us. To begin cultivating this mindset, it is highly recommended to read Dweck's book, "Mindset: The New Psychology of Success," which delves deeper into the concept and provides practical insights and strategies. Additionally, watching her TED Talk, "The Power of Believing You Can Improve," can offer further inspiration and understanding of the transformative power of a growth mindset.

We open ourselves to continuous learning, development, and resilience by embracing a growth mindset. We shift our focus from proving our abilities to actively seeking growth, seizing opportunities, and thriving in the face of challenges.

3. Don’t believe everything you think

Instead of blindly accepting and believing every thought that arises in your mind, it is beneficial to adopt a more mindful approach. Take a step back and observe your thoughts, analyzing them with a critical mindset, much like you would scrutinize unprovable statements from a client.

Let's consider an example: You are enjoying a weekend outing with your kids at a park when suddenly, you find yourself worrying about the performance of a new associate you recently hired. You begin to question whether they adequately prepared for a client's hearing last week.

This worry triggers a series of negative thoughts, such as:

• I bet he didn't prepare enough.
• I bet he did a terrible job.
• We're going to lose that case.
• That client is going to be really mad.
• I hired the wrong person.

It is essential to recognize that these thoughts are purely speculative and products of your mind. No concrete evidence or events have taken place to support these assumptions. Yet, they have the power to generate feelings of discouragement and anxiety, distracting you from enjoying the time with your children and leaving you with a sense of unease.

By adopting a mindful approach, you can observe these thoughts without automatically accepting them as truth. Instead of allowing them to consume your attention and emotions, you can question their validity and challenge their accuracy. Ask yourself:

• What evidence do I have to support these thoughts?
• Are there alternative explanations or possibilities?
• Am I basing these thoughts on facts or assumptions?
• How likely is it that these negative scenarios will actually occur?

By critically analyzing your thoughts in this way, you can gain a more balanced and realistic perspective. This practice allows you to distance yourself from unhelpful, speculative thoughts and regain focus on the present moment. It also helps you recognize that your thoughts alone can create unnecessary distress and prevent you from fully enjoying the experiences and connections that matter to you.

Rather than automatically believing the content of your thoughts, analyze them as if a client were speaking to you.

Absolutely! It's crucial to recognize that unprovable and speculative thoughts hold no concrete basis in reality. You have the power to choose whether or not to believe them. In the situation you described, where you're enjoying precious time with your children, it's essential to prioritize the present moment and not let unfounded thoughts disrupt your experience.
 
By acknowledging that you lack proof or certainty regarding the outcome of the case or the competency of the new associate, you can consciously choose not to dwell on these speculative thoughts. Instead, you can redirect your focus towards being fully present with your children and cherishing the time you have together.

Remember, until you have reliable information or evidence, speculating and worrying about hypothetical scenarios can only serve to detract from your well-being and enjoyment of the present moment. By consciously letting go of these unverified thoughts, you create space for a more positive and fulfilling experience with your loved ones.

By practicing this awareness and actively choosing not to engage in unproductive speculation, you free yourself from unnecessary stress and anxiety. Embrace the joy and connection of the present moment, knowing you can address any concerns or uncertainties when appropriate.

When we employ legal skills to challenge our own thinking, as we would if a client were speaking to us, we can often free ourselves from the unpleasantness and anxiety generated by thoughts that have no proof.

A branch of psychotherapy called Cognitive Behavioral Therapy does exactly these kinds of exercises. Clients are guided to reframe their thoughts from the negative and speculative to the positive and provable. You can also do it on your own.

4. Stop trying to multi-task

Indeed, multitasking is often perceived as a way to maximize productivity and efficiency. However, it is important to recognize that multitasking is essentially an illusion. The human brain cannot truly focus on multiple tasks simultaneously. While we may think we are successfully multitasking, in reality, our attention is rapidly switching back and forth between different activities, resulting in a divided and compromised level of focus.

Engaging in multitasking actually harms our brain's functioning. It weakens both our short-term memory, which is responsible for temporarily storing information while we work on a particular task, and our long-term memory, which plays a role in storing and recalling information over time. By constantly switching between tasks, our brain struggles to retain and process information effectively, leading to decreased memory capabilities.

Moreover, studies have indicated that multitasking can have negative structural effects on the brain. For instance, research has shown that individuals who frequently engage in multitasking exhibit decreased grey matter in brain regions associated with emotional regulation, motivation, and cognitive control. These changes suggest that multitasking may disrupt the brain's ability to regulate emotions, maintain motivation, and exercise cognitive control over our actions and thoughts.

To enhance mental wellness, moving away from the habit of trying to do everything at once is advisable. Instead, implementing strategies that promote focus and single-tasking can be beneficial. Utilizing a timer to allocate specific time blocks for dedicated tasks, grouping similar tasks together to minimize context-switching, and aiming to work on one task for an extended period whenever possible are effective approaches.

By consciously embracing focused attention and minimizing distractions, we create an environment that supports cognitive performance, enhances memory function, and reduces the strain on our brains. Ultimately, this allows us to engage more deeply with tasks, enhance our overall productivity, and improve our mental well-being.

5. Get moving.

Indeed, exercise plays a pivotal role in overall well-being, encompassing emotional, physical, and cognitive health. Regular physical activity is not only beneficial for maintaining physical fitness but also holds significant advantages for our mental and cognitive well-being.

Engaging in exercise has been shown to have positive effects on emotional health by helping alleviate symptoms of depression and anxiety. Physical activity stimulates the release of endorphins, commonly known as "feel-good" hormones, which contribute to a sense of well-being and can help lift mood. Additionally, exercise provides a healthy outlet for managing stress and reducing feelings of tension and anxiety.

Exercise also has profound impacts on brain function. It promotes the formation of new neural connections and enhances neuroplasticity, which is the brain's ability to adapt and learn. Regular physical activity has been associated with improvements in learning, memory, and cognitive functions. It helps sharpen focus, enhance mental clarity, and boost overall cognitive performance.

A study demonstrated that subjects experienced significant improvements in depressive symptoms after engaging in 45 to 60 minutes of aerobic exercise or resistance training with weights three times a week, over a period of ten to twelve weeks. This highlights the therapeutic potential of exercise as a non-pharmaceutical intervention for managing depression.

Furthermore, it is worth noting that sedentary behavior, particularly prolonged sitting, has been increasingly recognized as detrimental to health. In fact, some health experts have referred to it as the "new smoking" due to its negative impact on various aspects of well-being. Excessive sitting has been linked to increased risks of obesity, cardiovascular diseases, diabetes, and other health concerns. Incorporating regular physical activity and reducing sedentary behavior are crucial for maintaining optimal health and well-being.

In conclusion, exercise is vital to a well-rounded approach to mental, physical, and cognitive well-being. By integrating regular exercise into our routines, we can experience its positive effects, including improved mood, enhanced brain function, and overall better health.

To get up and move throughout the day:

• Try standing during phone calls.
• Get a standing desk or elevate the one you have on blocks.
• Walk to nearby meetings.
• Take the stairs instead of elevators.
• Get up every half-hour and stretch or go for a short walk.

Absolutely! Making small adjustments throughout your day can significantly impact your mental health. While exercise is beneficial, it's important to recognize that even small changes and habits can contribute to overall well-being. Here are some suggestions for incorporating small adjustments into your routine:

• Start with one thing at a time: Instead of overhauling your entire routine immediately, focus on implementing one new habit or practice at a time. This approach allows you to fully integrate and adapt to each change before moving on to the next one.
• Begin with something easy: Choose a habit or practice that feels achievable and relatively easy to incorporate into your daily life. Starting with something manageable increases the likelihood of success and provides a sense of accomplishment, which can motivate further positive changes.
• Gradually increase frequency: Once you have established a new habit or practice, gradually increase the frequency or duration. For example, if you start with a five-minute mindfulness practice, aim to gradually extend it to ten minutes over time. Incremental progress helps build consistency and sustainability.
• Celebrate small victories: Acknowledge and celebrate each small step you take towards positive change. Recognizing your progress and giving yourself credit for your efforts can boost motivation and reinforce the belief that small steps can lead to significant transformations.

Remember, the journey towards improved mental health is a process that requires patience and self-compassion. By starting small and gradually building on positive changes, you set yourself up for long-term success and meaningful progress. Each small adjustment serves as a building block for overall well-being and can lead to substantial positive changes over time.