Creating resilience: Simple strategies you can implement today

It is no secret that the legal profession has a problem with burnout. Maintaining personal well-being is not always a high priority for attorneys. According to a Bloomberg Law survey from 2021, lawyers reported they experienced burnout in their jobs 52% of the time.1 The survey participants also reported disrupted sleep, anxiety, personal relationship issues, and depression. If you have worked in the legal profession for more than six months, this information likely doesn't surprise you.

Due to growing acknowledgement that mental well-being is important, it is becoming more common to see tips on social media and television on how to practice self-care. The onslaught of advice can be overwhelming, confusing, and at times contradictory. For attorneys, it can seem unrealistic to build a meditation practice, exercise regimen, and meal prep plan into an already busy schedule - especially if you are also trying to get eight hours of sleep, drink enough water, and spend quality time with your family.

The good news is, caring for your personal well-being does not have to be complicated or time consuming. Additionally, when you take good care of your physical and mental health, it has the effect of improving your performance and disposition at work. When you move your body, pause, and unplug, you are actually helping your future self be a better attorney.

Here are three strategies that you can implement today, which will improve your physical and mental health. These ideas are supported by research, and fit easily into the busy lifestyle of an attorney.

Move your body

Undoubtedly you have already heard about the benefits of physical activity. The Center for Disease Control (CDC) reports physical activity helps brain health, increases your energy levels, reduces the risk of anxiety and depression, and helps you sleep better.2 Physical activity helps prevent heart disease, diabetes, dementia, and even some types of cancer. The good news is you do not need to become a marathon runner, yoga instructor, or professional athlete to reap the benefits of exercise.

The CDC recommends about 20 minutes a day of moderate-intensity physical activity. This can be as simple as a brisk walk during your lunch break. Add in smaller amounts of movement throughout the day to reach the full 20 minutes. Take the stairs instead of an elevator or take a short walk for a coffee break. The Journal of the American Medical Association reported on a study which found even small amounts of exercise have substantial health benefits compared with no movement at all.3 The bottom line is, move your body every day in a way that works for you and your schedule.

Get a hobby

Cultivating a personal interest outside of work is not frivolous or self-indulgent. It is good for your mind, and can make you happier and even more productive at work. Do not numb yourself by mindlessly scrolling or watching television. Instead, find a non-work-related activity and immerse yourself in it, even if it is for a short time.

Having a hobby does not have to be as specific, intense, and time consuming as stamp-collecting or model-building. Doing a daily crossword, joining a recreational sports team, or trying a new recipe once a week all count as pursuing a personal interest outside of work. Set aside 10 minutes per day to play an instrument, read a thrilling fiction book, or listen to a podcast about your favorite sports team.

Enjoying a leisurely activity on a regular basis has numerous benefits. Recovery from the daily stress of work is incredibly important, and leisure activity helps manage those negative feelings. A study for the Journal of Occupational and Organizational Psychology found non-work, creative activity helped employees recover from the stressors of work and had a positive effect on performance-related outcomes. 4 A study from the Journal of Leisure Research found leisure activities correlated positively with work satisfaction and self-esteem, and correlated negatively with burnout and anxiety.5

Set boundaries

It is easier than ever to focus your attention on work from the moment you wake up to the moment you fall asleep. The temptation is ever-present to respond to " just one email" or "take just this one phone call." Doing these things, even though they can be done quickly and simply from a smartphone, take you out of the present moment and steal your attention. Your attention is valuable - be intentional with it.

Setting boundaries around work allows you to stay focused on your own goals, priorities, and personal pursuits.

When you allow work to infiltrate every moment of your day, you are prioritizing other people's needs and agendas over your own. When you are not at work, be present where you are whether that is meeting friends for happy hour or spending time with your family. Do not bring your work laptop home. Take your paid time off and honor your out-of-office reply. You can respond when you return from vacation. Set your phone to 'do not disturb' starting at 6 p.m. until 8 a.m. every day (don't worry, you can choose specific people whose calls and texts will still come through). True, you will likely still check your phone periodically, but the pinging, buzzing, and lit-up screens will end, and you will be able to stay present in the moment.

The good news is, you do not need to create more time in a day out of thin air to implement all these strategies. Simply going for a 20-minute walk over your lunch break, while you listen to a podcast about your favorite TV show, with your phone on 'do not disturb' will check all three boxes in one full swoop. Taking time to move your body and let your mind get lost in something unrelated to work is key to maintaining your emotional health and to managing stress. While this may feel counter-productive in a culture that glorifies busyness, the truth is, caring for yourself in this way will make you a better attorney. If you feel you are struggling beyond the day-to-day stressors of work, it is important to reach out for help. The Iowa State Bar Association offers a couple resources, including the Iowa Lawyers Assistance Program (ILAP) and Member Assistance Program (MAP). ILAP is a private, non-profit organization dedicated to helping Iowa's judges, attorneys and law students obtain treatment for substance abuse, chemical dependency, addiction, and mental health issues. MAP is an ISBA member benefit which is available 24 hours a day, seven days a week, 365 days a year to connect with a licensed counselor for mental health counseling, financial consulting, life coaching, and more by calling 1-800-327-4692. Both ILAP and MAP are available to members at no cost and on a confidential basis. Visit IowaLAP.org or Iowabar.org/MAP for more information and resources.

About the author:

Richelle Mahaffey is a district associate judge in Judicial District 8A. She previously served as an assistant public defender in the Des Moines Juvenile Public Defender's Office.

1 https://news.bloomberglaw.com/business-and-practice/
analysis-attorney-well-being-declines-with-burnout-on-the-rise

2 https://www.cdc.gov/physicalactivity/basics/pa-health/
index.htm

3 Thijs M. H. Eijsvogel & Paul D. Thompson, Exercise Is
Medicine: At Any Dose? Journal of the American Medical
Association (2015).

4 Kevin J. Eschleman et al., Benefiting from creative activity:
The positive relationships between creative activity,
recovery experiences, and performance-related outcomes,
Journal of Occupational and Organizational Psychology
(2014)

5 Qian, Xinyi Lisa et al., Does Leisure Time as a Stress
Coping Resource Increase Affective Complexity? Applying
the Dynamic Model of Affect (DMA), Journal of Leisure
Research (2013)

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