Coping with Chronic Stress
By Jim Calloway
The results of such chronic stress are as tragic as they are predictable.
Death by suicide among lawyers is six times the suicide rate of the general population, making it the third leading cause of death among lawyers after cancer and cardiac conditions.1 A quality-of-life survey conducted by the North Carolina Bar Association in 1991 reported that almost 26 percent of the bar’s members exhibited symptoms of clinical depression.2 A Johns Hopkins University study found that among over 100 occupations studied, lawyers were three times more likely to suffer from clinical depression than any other profession.3 Alcohol and drug dependency rates among lawyers are around double the rate of the general population.4
Just reading the data is a bit depressing. But it also rings true with our anecdotal experiences. Most lawyers who have been in practice for a length of time have known a lawyer lost to suicide. Most lawyers sometimes have bad days and professional situations that are miserable and sometimes seem unbearable. Almost every lawyer has had a conversation or phone call that included more anger than seems reasonable for the situation.
Recognizing the potential problem is, as the cliché goes, half the battle. To learn about coping with stress, I talked with licensed professional counselor Rebecca R. Williams, who coordinates Lawyers Helping Lawyers (LHL) services for the OBA.
Although I was focused on the long-term effect of stress on a veteran lawyer, she reminded me that new attorneys are also particularly vulnerable as they step onto the playing field, often without mentoring or support, and with the unrealistic belief they should have all the answers.
Can stress become a lifestyle or work culture? It absolutely can, according to Ms. Williams. In many pockets of the legal profession, excessive work hours and intense caseloads are the norm. The risk of appearing weak or incapable lessens the likelihood of someone reaching out for help or support and increases the chances of a particular stress phase turning into an anxiety disorder, depression or substance abuse problem.
Here are some of her ideas related to stress management.
Be aware of the symptoms listed below:
- Isolation from colleagues, friends or family
- Feelings of being overwhelmed
- Feelings of inadequacy
- Not adhering to set work hours
- Losing sight of a realistic caseload
- Difficulty turning down work
- Letting your work schedule derail your plans for physical activity
- Difficulty organizing and concentrating
- Resistance to asking for help or support
- Avoiding certain clients or files
- Increased alcohol substance use
- Increase in time spent on non-productive, non-billable tasks such as Internet surfing or an unhealthy relationship
To cope with stress, consider these recommendations from Ms. Williams:
- Keep something to look forward to every week that involves being around other people.
- Attend the monthly LHL discussion group, if only to have a sandwich and listen. See the schedule of meetings accompanying this article.
- Hire someone temporarily to help organize your space and files.
- Incorporate 15 minute activity breaks during the workday to walk around the parking lot or run up a flight of stairs.
- Promote and encourage laughter.
- Meditate daily or simply slow down your breathing and focus on one thing or concept only, for several minutes, several times a day.
- When you feel stress and anxiety, take a few deep breaths and think about all of the good things about your practice and life. This challenge will pass, as have other previous ones.
- Schedule fun and recreation on your calendar weekly.
- Participate in frequent new experiences with your partner, friends or colleagues.
- Talk about your feelings regularly with someone you trust.
- Schedule a quitting time. Sometimes long work days are required, but we all have to acknowledge we are not as effective and sharp in our 10th working hour of the day as in our first.
- Personal consultation is as important as professional consultation, so identify mentors and others for your personal support.
- Remember there are some potential clients too challenging for you to represent. Sometimes there is just a personality conflict. Everyone is entitled to a lawyer, but not everyone is entitled to you.
Don’t take on too much at one time. Every lawyer has had to deal with the temptation of taking on a new client when they are already overloaded. Deep inside we can sometimes hear a voice of insecurity that if we turn away this new client, we may soon not have enough work to do. But you do a disservice to yourself, your family and your potential new client if you take on more than you can comfortably handle.
The above observation is one part of a life skill that many lawyers must exercise more often — saying “no” gracefully and firmly. It is better to do a few volunteer and community activities well than to give half attention to many.
Don’t forget that OBA members can get free professional counseling. The Lawyers Helping Lawyers Hotline is available 24 hours a day at 800-364-7886.
Being a lawyer is an honor. This is a great profession. Not everyone gets to help people with their most important problems. But to take care of your clients, you have to take the time to take care of yourself first. Lawyers are often very self-sacrificing. Maybe this is the time for you to dial back on the self-sacrifice and focus on having a long and healthy law practice.
Mr. Calloway is director of the OBA Management Assistance Program. Need a quick answer to a tech problem or help resolving a management dilemma? Contact him at 405-416-7008, 800-522-8065 or email@example.com. It’s a free member benefit!
1. Lawyer Suicide and Resources for Managing Stress, the North Carolina Lawyer Assistance Program.
2. Ted David, “Can Lawyers Learn to Be Happy?” 57 No. 4 Prac. Law 29 (2011).
4. Alcoholism and Drug Dependency in the Legal Profession www.illinoislap.org/alcohol-and-drug-abuse.
Attend Monthly Discussion Groups
The OBA Lawyers Helping Lawyers Assistance Program Committee hosts a series of monthly meetings led by an LHL Committee member. The small group discussions, held in both Oklahoma City and Tulsa on the same day, are intended to give group leaders and participants the opportunity to ask questions, provide support and share information with fellow bar members to improve our lives – professionally and personally.
2013 Meeting Dates and Topics
Mar. 7 – The Emotional Challenges of the Solo Practitioner
Apr. 4 – Depression, Anxiety and the Practice of Law
May 2 – Care-giving: Challenges and Resources
June 6 – The Challenges of Work, Relationships and Parenting
Aug. 1 – The Challenges of Coping with the Loss of a Loved One
Sept. 5 – Coping with the Challenges of an Addicted Loved One or Colleague
Oct. 3 – Practicing While Sick or Injured
Nov. 7 – Stress Management and the Practice of Law
Dec. 5 – Tips that Work - Maintaining Healthy Relationships
|Office of Tom Cummings
701 N.W. 13th Street
6 - 7:30 p.m.
|TU College of Law - John Rogers Hall
3120E. 4th Pl., Rm. 206
7- 8 p.m.
Snacks will be provided. Meetings are free and open to all OBA members. RSVPs are encouraged to ensure there is food for all. Please email Kim Reber, firstname.lastname@example.org, to reserve your spot.