Wellness in Reel Life : What Lawyers Can Learn from the Movies about Self-Awareness and Self-Care

Transcription

1 Wellness in Reel Life : What Lawyers Can Learn from the Movies about Self-Awareness and Self-Care

2 Why Does Wellness Even Matter?

3 What is unwellness? And how does it show up for you? Poor concentration Fatigue/Exhaustion Isolation Sleep Changes Appetite Changes Impatience Relational Conflicts Headaches Job Dissatisfaction Anxiety Disorders Cardiac problems Severe Mood swings Lowered Immunity Addictions Depression Suicidal

4 What are the causes of unwellness? Work pressures Financial Pressures Life events Isolation Relationship strains Prior traumatic experiences Vicarious trauma

5 I fought the law and Billable/Long Hours Golden Handcuffs Lack of control Responsible for solving other s problems Clients unrealistically demanding Lack of mentoring Adversarial, Incivility Public distrust and disrespect

6 Common Attorney Traits Perfectionism Pessimism Intolerance for weakness/vulnerability Analytical: Don t value importance of emotions Unrealistic expectations

7 Work/Life Balance Integration The emphasis on doing the right thing at the right time as defined by you. Periods of engagement, intense as needed, but alternated with regular periods of reflection, recreation, relationships, rest etc. Opportunity costs of demanding professional life: impact on family, hobbies, friendships, other aspects of life.

8 Automatic Thoughts/Self-Talk These thoughts are constant, rarely noticed or challenged and almost always believed no matter how illogical. They impact emotions and behavior. AT/ST can be challenged and unlearned.

9 Automatic Thoughts/Self-Talk Disputing questions: What is the evidence for this thought or belief? Are you confusing a thinking habit with a fact? Where did this thought originate? Would you speak with a close family member or friend this way? What are the should statements that prevent you from leaving the office earlier, saying no to requests from colleagues or others, or taking a lunch break?

10 I am going to totally blow this trial! * How do you know this will happen before the trial even starts? How many times have you actually blown a trial before? How many times have you said that before, but it never happened? What is a possible truth: I need to prepare a little more because I think my opening statement could be better

11 I am going to totally blow this trial! Once a real problem has been validated, ask: How can I fix this? What can I do about it right now? Is there someone who can assist me? How can I solve this problem in the future? *Stress Management for Lawyers, How to Increase Personal & Professional Satisfaction in the Law, Amiram Elwork, Ph.D. Vorkell Group 2007

12 Overcoming the Obstacles to Wellness

13 What can we learn from Dory? It s not what happens to you, it s your attitude about what happens to you. Humor/laughter is a critical resource: Lowers blood pressure; reduces stress hormones; improves alertness, creativity and memory Take yourself lightly and your work seriously. Accept all parts of yourself. Use humor to reframe challenges into opportunities. Develop cues to remind you it is time to lighten up (i.e. child, dog). Humor Go Tos

14 What can we learn from Dory? It s not what happens to you, it s your attitude about what happens to you. Humor/laughter is a critical resource: Lowers blood pressure; reduces stress hormones; improves alertness, creativity and memory Take yourself lightly and your work seriously. Accept all parts of yourself. Use humor to reframe challenges into opportunities. Develop cues to remind you it is time to lighten up (i.e. child, dog). Humor Go Tos

15 There is a crack, a crack, in everything. That's how the light gets in. Leonard Cohen

16 What can we learn from Dory? Mindfulness: The ability to be in the present moment: Aware of what is happening now. The situation, like related thoughts and emotions, is transient. Helps you avoid habitual responses to stress and adversity. Talking to someone is often helpful, even if the other person says little.

17 The mind is like a megawatt searchlight, enabling you to see so much deeper into what you are gazing at. Ordinary concrete becomes a masterpiece. A blade of grass literally shimmers with the most delightful and brilliant shades of fluorescent green [T]he pretty becomes profound and the humdrum heavenly under the sparkling energy of power mindfulness. Ajahn Brahn, Mindfulness, Bliss and Beyond

18 The mind is like a megawatt searchlight, enabling you to see so much deeper into what you are gazing at. Ordinary concrete becomes a masterpiece. A blade of grass literally shimmers with the most delightful and brilliant shades of fluorescent green [T]he pretty becomes profound and the humdrum heavenly under the sparkling energy of power mindfulness. Ajahn Brahn, Mindfulness, Bliss and Beyond

19 Be Here Now, Be Somewhere Else Later. Zen Judaism: For You a Little Enlightment David Bader

20 Creating Lasting Positive Change 3 Gratitudes Journaling Exercise Meditation Random Acts of Kindness *Shawn Achor 2011 TEDx

21 Practical Suggestions for Self-Care Avoid distractions that appear to offer a temporary escape, but provide little or no enduring value. Ask: Is this what I intended to be doing? For this long?

22 Practical Suggestions for Self-Care Practice a breathing exercise or anything that disengages auto pilot (i.e. yoga, meditation, exercise, prayer etc.)

23 Walking in Nature Can Change the Brain and Impact Mood Stanford 2015 study: Volunteers who walked through a lush, green portion of the campus were more attentive and happier than those who walked near heavy traffic.

24 More recent study*: What is the effect of a similar type walk on brooding/rumination, which is strongly associated with activity in the subgenual prefrontal cortex of the brain? Questionnaires completed to determine normal level of rumination. Checked for brain activity in SPC by tracking blood flow Reduced dwelling on negative aspects of their lives. The subgenual prefontal cortex was quieter. Bratman et al., Nature Experience Reduces Rumination and Subgenual Prefontal Cortex Activation, Proceedings of the National Academy of Sciences of the United States of America

25 micro Self-Care Quick self-replenishing practices throughout the day, every day Simple, free and doable Include a prompt or trigger to make them routine/habits

26 micro Self-Care Grounding tool at start of day to feel centered One minute mindful breathing: Focus attention on breathing, in and out of nostrils Breathe in peace, Breath out stress Music; Nature sounds etc. Energizing tool after lunch (seated/standing yoga) Relaxing tool at end of day to leave work at office (4x7x8)

27 Strategies for Keeping Your Commitments Pick one key improvement area to start.

28 Strategies for Keeping Your Commitments Set SMART goals for yourself.

29 Strategies for Keeping Your Commitments Write it down. Tell someone And ask them to follow up with you to see how you are doing

30 CLE/ CPD Moving pictures. Engaging minds. Changing paradigms. Ethics & Compliance