How to Thrive in Law and Life

HOW TO THRIVE IN LAW AND LIFE By: Emily Heird, LPC/MHSP

Vantage View Coaching

HOW TO LIVE A LIFE WITH LESS STRESS

It is no secret that being a lawyer comes with tremendous responsibility and stress. Between retaining new clients, billable hour requirements, administrative duties, deadlines, challenging clients and colleagues, and complicated legal puzzles to solve, it is easy for lawyers to accept that a chronically stressed life is part of the deal. Technology brings work to your fingertips at all hours, making it difficult to disconnect. Many of you work with case material that can result in experiencing vicarious trauma. These factors can lead to high rates of anxiety, depression, substance abuse, and burnout in the profession.

With the Great Resignation, many workers cite a desire for increased work-life balance and wellness support as the reason for leaving their current job. A shift is happening in the legal profession to tackle the systemic issues of high rates of mental health and substance abuse issues. In this bi-monthly column, I will be sharing actionable, bite-sized strategies you can easily implement to reduce stress in your life so you can thrive in law and life.

What about the firms and workload, you ask? Yes, firms benefit by improving employee wellness. Retention rates increase; as does profitability. When individuals change, organizations either adapt and thrive or resist and languish. That topic is for a different article. For now, focus on what you can control - yourself.

It is easy to blame the industry and external circumstances on why life is “this way” and feel like you do not have control. Lawyers try strategies to get ahead of the workload: working more hours, sleeping less, relying on stimulants (caffeine, nicotine, Adderall), sacrificing time with family and friends, getting new planners to improve ‘time management,’ and forgoing vacation. However, it is practically impossible to get ahead of the workload. There will always be work to do as long as you are employed. You have developed habits to deal with the stress. Drinking alcohol, consuming other drugs, scrolling on the phone, eating unhealthy foods, working more, spending money, and zoning out to entertainment are common ones I see with my lawyer clients who are experiencing anxiety, depression, and burnout.

The key to less stress is NOT working more hours. It is not waiting for the brief to be filed, the trial to be over, the deal to be closed, or that vacation in 6 months to then relieve stress, relax, or make changes. It is not about quitting your job. It is about deciding to take daily, small action steps to release stress and build wellness. You have more control than you realize.

James Clear, the author of Atomic Habits, says that in times of stress, “You do not rise to the level of your goals. You fall to the level of your systems.” Research shows that about 40% of everyday life is shaped by habits. Unhealthy behaviors became habits because they were practiced repeatedly and were automated by your brain. You can do the same with healthy habits. It takes work to create new habits, but it is possible. Start with small changes. You do not need to overhaul your whole life at once. This is another common pitfall I see with clients. It is not sustainable and sets you up for failure. Small changes in your behavior and your identity - who you are becoming - add up over time.

You are your most important client and your most valuable asset. If you do not treat yourself as the most important person, you will neglect yourself and burn out. Become the person who takes care of yourself and your clients.

5 Actionable strategies to start to release stress daily: 1. Incorporate movement into your day. Lawyers live a sedentary lifestyle with many hours in a chair behind a computer. Movement provides your brain with all the neurotransmitters it needs to function optimally: dopamine (associated with motivation, memory, attention, pleasure, and reward), serotonin (associated with stabilizing moods and happiness), and endorphins (reduces the perception of pain). Exercise also boosts your immune system. 2. Get outside. Nature has a natural calming effect on us. Your body produces Vitamin D from sunlight, which boosts immunity and mood. You give your brain a break from highlevel thinking, allowing it to synthesize information. You may have a lightbulb moment on a case that you were gridlocked on earlier. 3. Practice gratitude. Spend one minute a day writing down what you are grateful for. This immediately boosts happiness and contentment. 4. Set and keep a regular bedtime. Sleep is your superpower for high performance. It improves focus, concentration, memory, problem-solving abilities, and mood. Physical health also improves with being well-rested. 5. Eat healthy foods and hydrate. Similar to an athlete, you must fuel your body for high performance. The brain burns glucose while thinking, and cognitive performance decreases when dehydrated. You must refuel throughout the day. Start with small changes: bring healthy snacks to the office, replace one unhealthy meal a day with a better alternative, and have a large water bottle on your desk reminding you to hydrate.

“I don’t have time” is a frequent response I hear to the idea of making changes. The truth is, you have time for what you prioritize. You devote a tremendous amount of time to client work. Take a tiny sliver of it and invest in yourself and your well-being.

Repeat to yourself daily, “I take care of myself. I invest in myself daily so I can thrive in this profession.” This begins the identity shift to help solidify the behavior changes. You can take care of yourself and your clients. If you miss a day performing these new habits, do not give up. It takes time to automate new habits. After all, if you miss brushing your teeth on Tuesday night, you don’t stop forever - you brush them on Wednesday.

Let 2022 be the year you develop the high-performing habits necessary for building a sustainable career.