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X   "#$%`           !!` X       Chapter9  X&  &&&       &       !!` X     ` X&  ` X&                !!` X        CAREERKILLERS    X&  && &       &       !!` X     ` X&ByDonJones&AnnFoster'()*     ` X I.INTRODUCTION       ` X ` , Alawyerisarepresentativeofclients,anofficerofthelegalsystemandapubliccitizenhavingspecialresponsibilityforthequalityofjustice.Lawyers,asguardiansofthelaw,playavitalroleinthepreservationofsociety.  FromtheTexasDisciplinaryRulesofProfessionalConduct,Preamble:ALawyer'sResponsibilities  , Asalawyer,youoccupyauniquepositioninsociety.Youarecalledupontohandlethemostdelicatemattersofgreatimportancetoyourclientsifnottosocietyasawhole.Youareentrustedwithveryprivateinformationaboutyourclientspersonalandprofessionallives.Yourperformancecancontributetoaclientsfinancialwellbeingorfinancialruin;canaffectwhetheraclientwillhaveaccesstohisorherchildren;andcanevenaffectwhetheraclientlivesordies.Bothyourwellbeingandthatofyourclientsrestuponthequalityofyourprofessionalperformance.Andyourperformancedoesnotrestsolelyuponyourlegalexpertise.Yourphysicalhealth,mentalhealth,andoverallqualityoflifedirectlyaffectyourperformance,andthusdirectlyaffectyourclients.Anyimpairmentofyourperformanceultimatelyimpairstheclient,theprofession,andsociety.Whilealicensetopracticelawmayprovidemanyopportunitiesandopenmanydoorsthatmightotherwisebeclosed,itunfortunatelydoesnotprotectyouagainstsubstanceabuse,depression,andstress"thethreemostcommon careerkillers.   Whilemostlawyerswillneversufferfromsubstanceabuseordepression,virtuallyalllawyerswillatsomepointintheircareerinteractwithanotherwhodoes.Togetanideaofhowrampanttheseproblemsareamonglawyers,considerthefollowing: 4    ` ,` ,   TheABAestimatesthat15to20percentofU.S.lawyerssufferfromalcoholismorsubstanceabuse.   A1990JohnsHopkinsstudyof12,000peoplein103occupationsreportedthatattorneysleadthenationindepression.      ` &              !!` X         4    ` ,` ,   ArecentempiricalstudyinthestateofWashingtonrevealeddrinkingproblemsamong18percentoflawyerswhohavepracticed2to20yearsanddrinkingproblemsamong25percentoflawyerswhohavepracticed20ormoreyears.      `       &             !!` X    4    ` ,` ,   Alcoholismandotherchemicaldependenciestogetherhavebeenestimatedtobeafactorinatleast27percentandpossiblyasmuchas70percentofprofessionaldisciplinecases.   AFloridastudyrevealedthat32percentoftheattorneyssurveyedreportedfeelingdepressedatleastonceaweek.   ResearchersatCampbellUniversityinNorthCarolinafoundthat11percentoftheattorneysinthatstatethoughtoftakingtheirownlivesatleastonceamonth.      ` ,   Thislistdoesnotincludethestressthatvirtuallyallattorneysfindthemselvessubjecttoonadailybasis.Ifnoteffectivelymanaged,thisstresscan,anddoes,growintoparalyzingdistressordebilitatingburnout. Asamemberofthelegalprofession,yousimplydonothavetheluxuryoftreatingtheseproblemsinyourcolleaguesasnoneofyourbusiness.Youoweittoyourprofessionandyourclientsnotonlytoseekhelpifyouneedit,butalsotodowhatyoucantoextendhelptootherlawyerswhoseproblemsimpairtheirabilitytoadequatelyrepresenttheirclients. Onthepublicfront,atsomepointinyourcareeryouwillundoubtedlyencounteraclientwhohasbeenaffecteddramaticallybysubstanceabuseordepression.Ina1992report,theNationalCenterforHealthStatisticsestimatedthat43percentofadultsintheUnitedStates+,-.haveexperiencedsomeoftheeffectsofexposuretoalcoholism,eitherpersonallyorintheirfamilies.Additionally,depressionaffectsanestimated17.6millionAmericanseachyear.Realistically,youmayrepresentclientsonmattersdirectlyorindirectlyarisingfromtheseproblems(e.g.,DWIsandothercriminaloffenses;manydivorcesandchildcustodyactions;personalinjurycases;bankruptcyandbusinessfailures;professionalmalpracticecases;employmentdisputes).Toignoreaclientssubstanceabuseproblemoremotionaldistressistodothatclientafataldisservice. Tofulfillyourdutytothelegalprofessionandtoyourclientsyoumustdomorethanjustrecognizeandcommittofulfillingyourprofessionalobligations.Youmusthaveatleastsomebasicknowledgeaboutsubstanceabuseanddepression;youmusthaveanunderstandingofthesignsandsymptomsoftheseproblems;andyoumusthavesomeideahowtoaccesshelp.Youwouldalsodowelltounderstandthenatureofstressandhowtomanageitinawaythatcanpreventdistressandburnout.  ` &             !!` X ` ,        Towardtheseends,thischapterpresentsabasicintroductiontothedynamicsofsubstanceabuse,depression,andstress,andofferssomeguidelinesforgettinghelpforyouorforaclientorcolleaguewhoselifeorcareerisaffectedbysuchdifficulties.Inaddition,wehaveincludedabriefdiscussionoftheimpacttheseproblemscanhaveonapersonsabilitytoacquire,andkeep,alicensetopracticelaw.   II. SUBSTANCEABUSE,ALCOHOLISM,&CHEMICALDEPENDENCY:ASHORTPRIMERONTHEDISEASE &` &&&             !!` X      ` , A.AlcoholismandChemicalDependency    Characteristics .In1956,theAmericanMedicalAssociationofficiallyrecognizedalcoholismasaprimarydisease.Untilthattime,itwasviewedasaweakness,asin,alackofcharacter,orasymptomofsomeotheremotionalorpsychologicalproblem.Indeed,somepeoplestillholdtheseviews,despiteresearchandmedicalliteraturetothecontrary.Asadisease,alcoholism,likechemicaldependencyingeneral,hascertainrecognizablecharacteristicsandpresentscertainpredictablesymptomatology.First,asnotedabove,itisaprimarydisease.Itdoesnotarisefromanotherillnessoranunderlyingemotionalorpsychologicalproblem"muchasthefludoesnotresultfromfeverandcongestion,butislikelytocauseboth.Second,thediseasefollowsapredictableandprogressivecourse.Leftuntreated,alcoholismandotherchemicaldependencieswillpassthroughprogressivelyworsestages,eachwithitscharacteristicsymptoms,untiltheindividualwiththediseasedies.Howrapidlyeachstageprogressesvarywidelyfrompersontoperson.Third,alcoholismorchemicaldependencyisamultiphasicdisease.Thatis,itaffectsallaspectsofaperson'slife:physical,mentalandemotionalhealthdeteriorates;family,relationshipsandsociallifesuffer;andprofessionalperformancedeclines.Fourth,thediseaseispermanentandchronic.Whileitmaybearrestedthroughtreatment,itcannotbecured.Andfinally,alcoholismandchemicaldependencyistreatable.Whilethesuccessratesvaryandcontroversycontinuesoverwhatisthe besttreatmentmethod,millionsofrecoveringalcoholicsandchemicallydependentpeoplecanattestthatthediseasecanbetreatedandarrested. Origin. Oneaspectofthediseasethatisstillnotcompletelyunderstoodisitsorigin.Somepeopleseemtobebornwithit,unabletodrinkmoderatelyfromtheirveryfirstdrink.Othersseemtodevelopthediseaselaterinlife,afterdrinkingorusingdrugsmoderatelyforyears.Evidencestronglysuggeststhatthosewhohavethediseaseofalcoholismorchemicaldependencyaregeneticallypredisposedtodevelopthedisease.Otherssuggestthatalcoholismorchemicaldependencyistheresultofacombinationofgeneticandenvironmentalfactors.Ultimately,however,howorwhyapersonacquiredthediseaseislessimportantthandiagnosisandtreatment.Whatevertheoriginofthediseasemaybe,itisgenerallyacceptedthatalcoholicsandchemicallydependentpeoplephysiologicallyprocessthemoodalteringsubstances(alcoholandotherdrugs)differentlyfromnonchemicallydependentpeople,frommetabolicactiontoneurochemicalresponse.Inthissense,chemicaldependencyisanalogoustodiabetes.Withdiabetes,apersonsbiochemistrypreventsthepersonfromprocessingsugarnormally.Withchemicaldependency,aperson'sbiochemistrypreventsthepersonfromprocessingalcoholorotherpsychoactivedrugsnormally.Theeffectsarethatalcoholicsandotherchemicallydependentpeopleexperienceanoverridingcompulsiontousealcoholorotherdrugs,eventuallylosecontroloverthatuse,andcontinuetousedespitenegativeconsequences.   B.SubstanceAbusevs.Dependency       Themedicalcommunitydistinguishesbetweensubstanceabuseanddependency.Essentially,thereisacontinuumfromsubstanceuse,throughsubstanceabuse,tosubstancedependency.Mostpeoplewhousealcoholnevermovefromuseofthedrugtoabuseordependency.Theydrinkalcoholoccasionallyandneverexperienceanyresultingproblems.However,whentheuseofalcoholbeginstocauseorexacerbateproblemsinapersonslife(e.g.,job,marital,orlegalproblems)andthepersoncontinuestouse,orifthepersonrepeatedlyusesalcoholinphysicallyhazardoussituations(e.g.,whiledriving),thatpersonhasshiftedintotheabusestage,andthewarningflagsshouldfly.Somepeopleareabletobackoutofthisabusestageandneverreturn.However,manycannot,andtheiruseeventuallyleadstophysicaldependence.     :     ` ,(  #(23  XSigns&Symptoms       ` ,       Manytestsanddiagnostictoolscandeterminethepresenceofsubstanceabuse,chemicaldependency,oralcoholism.However,   youneednotbeatraineddiagnosticiantorecognizewhenalcoholorotherdrugusemightbeaproblemforacolleagueoraclient.Asimpleunderstandingofhowthediseaseprogressesandhowthisprogressionismanifestedinapersonslife,coupledwithawillingnesstolookwithadiscerningeye,areallyouneedtodetermineatleastwhetherthesituationwarrantsaprofessionalassessment    Whilesubstanceabuse,alcoholism,orchemicaldependencymaymanifestdifferentlyineachindividualslife,thefollowingaresomecommonandpredictableproblems.(Forsimplicity,thesecondperson youwillbeused.):      ` 4,   Youdrinkoruseto manageemotionsandstress(e.g.,tocelebratewinningacase,torelaxafterastressfulday,todealwithanger).Eventuallythealcoholorotherdrugbecomesyourprimarystressreductiontool.   ԀYourbehaviorbecomeslessandlessresponsible.Yourworkqualitymaydecrease;youmaybegindrinkingorusingonthejoboratlunch;youmayfailtoreturnphonecallsortoshowforappointmentsorhearings. ` ,   Yourdrinkingoruseofdrugsbeginstointensifynegativeemotions.(Youmayexperienceincreasedanger,resentment,guilt,depression,oranxiety.)   Yourbehaviorbeginstoconflictwithyourvaluesandethics(e.g.,lying,mishandlingfunds,gettingDWIs).   Thealcoholorotherdrugbeginstotakecenterstageinyourlife.Youquitsocializingunlessitinvolvesdrinkingorusingdrugs;youarepreoccupiedwithdrinkingorusing;you protectyoursupplytoavoid runningout;youbegindrinkingorusingalone.   Youmayengageineffortstocontrolyouruseofsubstances.Youmaytrytocontrolthesubstanceused(e.g.,beerratherthanhardliquor).Youmaytrytocontroltheamountused(e.g.,onlytwodrinksperday).Youmaytrytocontrolthetimeofuse(e.g.,drinkingonlyontheweekends).Theseattemptsmaybeeffectiveforperiodsoftime,buteventuallytheyfail.   Yourmentalfunctioningisaffected.Yourthoughtsystembecomesdelusional;youmaybecomegrandiose;youmayhavedifficultyconcentrating;yourabilitytohandlestressdecreases;andyoumayexperienceblackouts(memorygaps).   Yourtolerancetothesubstanceincreases(thatis,moreofthesubstanceisneededtoobtainthesameeffect).Inlatestage alcoholism,thetolerancebecomeswhollyunpredictable.   Yourphysicalhealthdeterioratesexperiencesleepdifficulties,weightchanges,malnourishment,intestinalproblems,ulcers,andliverproblems.Ultimately,thediseaseisfatal.      ` ,   ` ', D.Denial  ` 4,   Tofullyunderstandsubstanceabuse,alcoholism,andchemicaldependency,youmustunderstandthephenomenonofdenial.Alcoholism,orchemicaldependency,isoneofthefewdiseasesthehallmarkofwhichisdenialofthediseaseitselfdespiteoverwhelmingevidencetothecontrary.Thisdenialisanaturaldefensemechanismagainstunacceptablereality.Ittakesmanyforms"fromminimizingtheamountusedortheextentoftheresultingproblems,rationalizingthedrinkingoruse,divertinganyconfrontationontheproblemtoanothertopic,hostility,avoidance,andtoisolation.Allchemicallydependentpeopleengageindenialtosomeextent,andthisdenialistheprimaryblocktotheirobtaininghelp.Yourabilitytohelpsomeonewithanalcoholorotherdrugproblemincreasessubstantiallyifyouareawareofthedynamicsofdenial.   ` X ,  E.Treatment   ,  Torepeatanimportantpoint,whilechemicaldependencyoralcoholismispermanentandchronic,itistreatable.Treatmenttakesonmanyforms,fromintensivelongterminpatienttreatmenttoparticipationinAlcoholicsAnonymousorasimilargroup.Generally,theextentoftreatmentisbasedonsuchfactorsastheaffectedpersonsphysicalcondition,motivation,abilitytoremainabstinent,historyofprevioustreatment,andthedegreetowhichthediseasehasprogressed.Withdrawal,ordetoxification,fromanaddictivesubstancecanbeatbestuncomfortableandatworstfatal,particularlyinthecaseofalcoholwithdrawal.Therefore,medicalsupervisionisoftenimperative.  Whatevertypeoftreatmentisindicated,itisgenerallyacceptedthatabstinencefrommoodalteringchemicalsisnecessary.Chemicallydependentpeoplearenotsusceptibleonlytoaddictiontotheirsubstanceofchoice,beitalcoholorcocaineorprescriptiondrugs.Theyarealsosusceptibletoaddictiontoanymoodalteringorpsychoactivechemical.Forthisreason,itisimportantthatanymedicaltreatmentbeconductedbyaprofessionalwellversedinthediseaseofchemicaldependency.     F.TakingAction   ,  Ifyoubegintosuspectthatyourcolleagueoryourclientmighthaveaproblemwithsubstanceabuseorchemicaldependency,youmustrecognizethatsubstanceabuseorchemicaldependencyisnotoneofthoseproblemsthatwilljustsolveitselfovertime.Ifitisnotaddressed,itwillonlygetprogressivelyworse.Butfortunately,therearestepsyoucantaketogethelp.Indeed,youhaveadutytodoso.Asofficersofthecourtandadvocatesofclients,lawyershaveadutytoextendhelptootherlawyersandtoclientswhenneeded.Thefollowingsuggestionsaresomeprinciplesyoucanfollowandsomeactionsyoucantakeinattemptingtohelpachemicallydependentcolleagueorclient.   , & 1.AvoidEnabling    X First,avoidenabling.Anenablerissomeonewhoseactionsshieldachemicallydependentpersonfromexperiencingthefullimpactoftheconsequencesofalcoholism.Anenabler,bywordsoractions,helpstheaffectedpersoncontinuetodenythediseaseandcontinuespiralingdownwardinhisorherdisease.Enablingcantakemanyforms,butsomeofthemostcommonare:     `    Denyingthattheaffectedpersonhasaproblem( OldJoedoesnthaveadrinkingproblem);   Rationalizingthepersonsdrinking,using,orresultingbehavior( Susanworkshard"shedeservestopartyhard);   Makingexcusesandlyingfortheperson( Jacksbeensickalotlately);   ` 4,   Doingfortheaffectedpersonwhatheorsheshouldbehandlingpersonally(carryingmuchofEllensworkload,makingsurehercasesgethandledproperly,payingherbills,etc.);   Rescuingthatpersonfromtheconsequencesofhisorherbehavior(loaningMarkmoney, cleaninguphisproblemsforhim,etc.);   Avoidingconfrontingtheproblematall(avoidingthepersonorthetopic).      ` ,Ultimately,thequestioncomesdowntotheeffectofyourwellmeantbehavior.Ifyouractionsallowthechemicallydependentpersontocontinueinthatdependence,youarehurtingthatperson,nothelping.    ` &             !!` X    , &         ` 4, ( /  (23  & Intervention     ` 4,  X  Asdiscussedabove,forthetreatmentofchemicaldependencyandsubstanceabusetobeeffective,thedelusionalnatureofthedisease(thedenial)mustbepenetrated.Insomecases,theconsequencesofthediseaseitselfwillbreakdownthechemicallydependentindividualsdenial.Familyproblems,jobproblems,legalproblems,and/orhealthproblemsmayfinallybecometoomuchtodeny,andthechemicallydependentpersonadmitsheorshehasaproblemandseekshelp.Forsomepeople,however,thisrealizationmaycometoolate"ormayneverhappenatall.Butfortunately,thechemicallydependentpersonneednotalways hitbottombeforegettinghelp.Often,aninterventionisappropriateandeffective.  , ` &  X&     &             !!` X        ` , VernonJohnson,M.D.,inhisbookIntervention:HowToHelpSomeoneWhoDoesntWantHelp,definesinterventionas aprocessbywhichtheharmful,progressive,anddestructiveeffectsofchemicaldependencyareinterruptedandthechemicallydependentpersonishelpedtostopusingmoodalteringchemicalsandtodevelopnew,healthierwaysofcopingwithhisorherneedsandproblems.Itimpliesthatthepersonneednotbeanemotionalorphysicalwreck...beforesuchhelpcanbegiven.Inshort,anythingthatinterruptstheprocessofthediseaseandguidesthechemicallydependentpersontohelpisaneffectiveintervention.Inthe1960s,Dr.Johnsonformalizedaprocessthatisoftenreferredtoasthe JohnsonInstituteModelofintervention.Thismodelinvolvesastructuredandrehearsedconfrontationofthechemicallydependentpersonbyagroupoffamilymembersandconcernedothers(e.g.,lawpartners,othercolleagues),ledbyaninterventionspecialist.Eachmemberoftheinterventiongroupconfrontsthechemicallydependentindividualwithspecificinstancesoftheindividualsdrinkingorusing,anddescribeshowtheindividualsbehavioraffectedthatmemberofthegroup.Theconfrontationisintendedtobringtherealityofthediseaseintofocusandtomotivateatleastsomemeasureofdesireforhelp.Thistypeofinterventionishighlyspecializedandcanbeverydelicate.Itshouldbeundertakenonlyunderthedirectionofanexperiencedinterventionprofessional.    `        &       !!` X    , &         ` 4,3.KnowHowToAccessHelp     , ` X&     &&&&         X       !!` X        ` , Innumerableresourcesaroundthecountryofferhelptochemicallydependentpeople.Manycommunitieshavealocalcouncilonalcoholismanddrugabuse,andthesecanbegoodplacestostartlookingforhelp.VirtuallyeverycommunityhasalocalAlcoholicsAnonymousgrouplistedinthephonebook.Outpatientandinpatienttreatmentfacilitiesarescatteredthroughoutthecountry.Theyvarywidelyincostandservicesprovided,andshouldbecheckedcarefullyforlicensureoraccreditationstatus,theexperienceandexpertiseoftheirprofessionalstaff,theirtreatmentphilosophy,theircurrentpatientcensusandcounselortopatientratio,andtheircost.Mostinsurancepolicieswillcoverchemicaldependencytreatmenttosomeextent.InTexas,groupinsurancepoliciesarerequiredbystatutetocoverchemicaldependencytothesameextentthattheycoverotherhealthproblems.Tex.Ins.CodeArt.3.519(VernonSupp.1992).    ` X&             !!` X ` ,        ` , III.DEPRESSION ` , &` &&X&             !!` X         ` ,  A.TheImpact       Depressionisaproblemthatdemandsourattention:Studiesshowthatlawstudentsandlawyersleadthenationastheprofessionwiththegreatestincidenceofdepression.Allofus,atonetimeoranother,feel blueor downinthedumps.Weallgetsadorfeelgriefafteraloss.Depressionismorethanthat.Depressionisamedicaldisorderthataffectsapersonsthoughts,feelings,health,andbehavior,dayinanddayout.Itaffectsanestimated17.6millionAmericanseachyear,affectingtwiceasmanywomenasmen,andyetonlyabout20%ofthoseafflictedeverseekhelp.Lawyersseemparticularlyreluctanttoseekhelpfortheirdepression.Someareunwillingtoadmittheirdepressionforfeartheywillbeseenasweakorunreliable.Othersbelievetheyshouldbeabletohandletheirownpersonalproblemsjustastheyhandletheirclientslegalproblems.Andmanysimplydonotrecognizethatthereisevenaproblem.  ,  B.Signs&Symptoms    Obviously,thefirststepinaddressingadepressionproblemisacknowledgingitsexistence.Someonewithamajordepressivedisorderwillpresentanumberofsymptomsnearlyeveryday,allday,foratleasttwoweeks.Theseincludeatleastoneofthefollowing:    ` X&             !!` X               ` 4,   Losinginterestinthingsyouusedtoenjoy;` ,   Feelingsad,blue,ordowninthedumps.       `      X&             !!` X      ` , Inaddition,atleastthreeofthefollowingsymptomswillbepresent:     ( Feelingsloweddownorrestlessandunabletositstill;( Feelingworthlessorguilty;( Gainingorlosingappetiteorweight;( Thinkingofdeathorsuicide;( Havingproblemsconcentrating,thinking,remembering,ormakingdecisions;( Havingtroublesleeping,orsleepingtoomuch;( Experiencinglossofenergyorfeelingtiredallofthetime.     ,  C.WhatToDo    Ifyoumeetthesecriteria,itisimportantthatyounotignoretheproblemandhopeitgoesaway.Thelongerseriousdepressiongoesuntreated,themorelikelyitistobecomechronicanddamaging.Leftalone,depressioncancutshortapromisinglegalcareer,destroyalovingfamily,andmayevenleadtosuicide.Generally,clinicaldepressionisnotsomethingyoucan selftreat, shakeyourselfoutof,orsimply waitout.Evenbetweendepressiveepisodes,mostpeoplewhogountreatedcontinuetoexperiencenegativeeffects,suchastheinabilitytoconcentrate,disorganization,andapathy.Andoften,itisonlyamatteroftimebeforethenextdepressiveepisodebegins.Gettingtreatmentfordepressionisofteneasierandlesspainfulthanyoumightimagine.Itisimportant,though,thatyouseeaprofessional,preferablyapsychiatrist,trainedinthetreatmentofdepression.Usually,treatmentwillconsistofmedication,psychotherapy,orsomecombinationofthetwo.Often,peoplewithdepressionbegintoseepositiveresultswithinamonthofbeginningtreatment"someearlier,somelater.Ifyouarenotsurewheretostart,theTexasLawyersAssistanceProgram(TLAP)canhelp.TLAPcangetyouintouchwithotherlawyerswhothemselveshaverecoveredfromdepression,andcanreferyoutoanumberofprofessionalsinyourareawhocanassessyourconditionandhelpyougettreatment.    ` X&             !!` X ` ,           IV. STRESS&STRESSMANAGEMENT      &` &&X&             !!` X        ` ,   Considertheperfectstressproducingsituation....Itshouldprobablydemandahighlevelofperformancewithstricttimelimitations.Perhaps,itwouldofferconflictandconfrontationwithawin/loseoutcome.Itshouldalsorequireconstantandcriticaljudgmentofyourperformancewhilegivingyouonlyalimitedamountofcontroloverthatjudgment.Throwinlonghourswithlittleornobreakandpotentiallyhighstakesontheline,andyoushouldhaveaperfectrecipeforhighstress.Soundfamiliar?Ifyouveeverpracticedlaw,itshould.Askanylawyer.Whetherthatpersonlovesthepracticeornot,heorshewillinvariablytellyouthatpracticinglawisstressful.Somethriveonthatstressandseemtoperformbetterunderit.Othersrespondlessfavorably"gettingsick,depressedandfinallyburningout.Whetheryouareintheformercategory,thelatter,orsomewhereinbetween,learninghowtomanageyourstressisimportantnotonlyforyourself,butforyourclientaswell.Thereisnoneedtoinundateyouwithalongdissertationonthenatureofstressandwhatitcandotoyou.Youknowwhenyouarestressedout.Youknowwhatyoudontlikeaboutbeingstressedout.Whatyouprobablywanttoknowiswhattodoaboutit. ManagingYourStress. Stressmanagementinvolvesthreedifferentcategoriesofactivitiesortechniques:     ( Stressorreduction( Resiliencybuilding( Distressreduction.      StressorReduction . Astressorisanythingthatraisesthestressorpressurelevelinourlives.Stressorscanbeexternal,suchasdeadlines,speakinginpublic,conflictwithothers,ordemandsforperformance.Themorethreateningweperceivethem,themorestresstheycreate.  Thebiggies,however,areusuallyinternal.Intoleranceofourownmistakes;expectationsthatotherpeople,institutions,andsituationsactorunfoldinacertainway;worryaboutthefutureandguiltaboutthepast"alloftheseincreasethestressinourlives.Thebadnewsisthat,throughtheseinternalstressors,wecreatemuchmorestressonourselvesthanwegetfromtheoutside"andmostofthetime,wedontevenrealizeit.Thegoodnewsiswehaveitwithinourselvestochange.Theremaynotbealotyoucandoaboutsomeoftheexternalstressorsduringtrial.Manyofthemaresimplybuiltintothestructureoftheprocessand,fortheintegrityoftheprocess,needtostaythere.Thetimeconstraints,theconstantjudgment,theconflictingpositions"theseareallintegralpartsoftheprocess.Wecan,however,doalottochangeourreactionstotheseexternalstressorsandtoreducetheotherstressorsweourselvesbringtotheprocess.Herearesomeideasforstressorreduction"someterriblyobvious,othersnot: Beprepared.  Thisisoneofthose terriblyobviousstressorreducers.Evenso,manyofushamstringourpreparationwithprocrastinationandoverload.Weendupdoingtoomuchofourpreparationatthelastminute,addingunnecessarystressuponnecessarystress. Knowyourjob.  Atfirstblush,thisonealsoseemsobvious.Butwhenweareinthemidstofthefray,wedontalwaysrememberit.Rememberthis,though:itisnotyourjobtowincases.Itisyourjobtotrycasestothebestofyourabilityandtoperformyourbestinrepresentingyourclient.Itisnotyourjobtogeteverythingyourclientpossiblywants.Itisyourjobtorepresentyourclientcompetentlyandzealously.Knowwhatyoucancontrolandwhatyoucant;knowwhatyoucaninfluenceandwhatyoucant;andthenconcentrateyoureffortswheretheycanmakeadifference. Manageyourtime. Wegivegoodlipservicetotimemanagement,butmanyofusdonthaveacluehowtomanageourtimeefficientlyandeffectively.Takethetimeupfronttolearnatimemanagementsystemthatworksforyouandthenuseit. Manageyourselftalk.  Mostofusareunconsciousofthemessageswegiveourselvesconstantly,dayinanddayout.Manyofthesemessageshavebecomesuchapartofourthinkingthatwedontrecognizethemasbeingselfgenerated"andselfcorrectable.Thedangerousones,andthemorestressfulones,tendtofallintothesecategories:     ( Selfabusive. Imjustnotanygoodatthis. Illneverbeasgoodalawyeras_____________. Mistakesareunforgivable"evensmallones.( Selfdefeating. Ijustcantgetabreak. TheresnowayIcanwinthistrial. IfIdonthaveitbynow,Illnevergetit. Anythingworthdoingisworthdoingperfectly. Thisjudgehatesme.( Selffulfillingprophecies. Thisisgoingtobetheworstcase. Youcantdoanythingrightforthisclient. IcantellImnevergoingtogetalongwiththisopposingcounsel.     Dontstopyourgoodhabitsduringstressfultimes .Keepeatingwell.Getasmuchrestastimewillallow.Continuetoexercise,evenifonanabbreviatedschedule. ResiliencyBuilding.  Thisaspectofstressmanagementisreallyallaboutlifestyle,notsomethingyoucandecidetodothemorningofastressfuldayandexpectittowork.Itinvolveslivingchoicesthatmustbemadeearlyandpracticeddaily.Considerthefollowingeight Ssasconditioningtrainingforalawyer. 1) Sleep.  Getenoughofitonadailybasis.Atiredmindandbodyarepooralliesinstressfulsituations. 2)Sustenance.  Treatyourbodylikeafriend.Eatwell.Exercisedaily.Learnsomestretchingtechniquestohelpyourelax.Avoidrelyingonthe suckerpunchstressreducerslikealcohol,caffeine,nicotine,etc.Whenyouexperienceillnessordistress,gethelp. 3)Solitude.  Allofusneedsometimealone"someneedalot,someonlyalittle.Butitsnotsomuchthetimeyouspendalonethatmattersasitiswhatyoudowiththattime.Thisisatimetorefillyouremotionalreserves;togiveyourmindachancetoquietdownandrest.Thebetteryoucanlearn(throughmeditation,relaxation,restfulactivity,recreation...)toquietyourmindofallthechatteraboutwhatyoudid,shouldhavedone,haveyettodo,orshoulddo,themoreeffectivewillbeyoursolitude. 4)Sharing. Justassolitudeisimportant,soissharingyourlife,yourthoughts,youremotions,yourhopes,yourfears,yourlife,withsomeoneelse.Learnhowtointeractwithothers,particularlyyourfamilyandclosefriends,asagenuine,presenthumanbeing.Conversewiththem,dontinterrogate.Practicelisteningtosomeoneelseandreallytryingtounderstandwhattheyaresaying.Findpeopleyoutrustenoughtoshareyourfailureswithaswellasyourvictories.Yourlifeisstressfulenoughinitselfwithouttryingtodoitallalone. 5)Silliness.  Donttakeyourselfsoseriously.Itdoesntmatterhowbigandimportantyouare,orwouldliketobe;ifyoucantlaughatyourself,youreaheartattackwaitingtohappen.Atleastonceaweek,dosomethingfunthatinvolvesnocompetition.Trysomethingnewgetoutofyourparticular comfortzone.Nothingrelievesstressandtensionbetterthanagoodlaugh. 6)Spirituality.  Spiritualitydoesntnecessarilymeanreligion.Findwhatworksforyou,andthenpayattentiontoit.Ifaparticularreligionorspiritualpracticeworksforyou,putitintoactioninyourlife.Ifgettingoutinnatureisaspiritualexperienceforyou,goregularly.Whateveryouchoose,letitgiveyousomeperspectiveonyourlife.Astrongsenseofspiritualitycanalsoprovideyouwithguidanceanddirection,helpingtoreduceanxiety,worry,andguilt. 7)Service.  Thisiscloselyconnectedwithspiritualityformany.Trytodosomethingkindforsomeoneatleastonceaweek.Themoreanonymousyoucanbeaboutit,thebetter.Thisnotonlyhelpsothers,itbuildsyourselfesteemandhelpsyouputyourownlifeinperspective. 8)Structure. 󀀀Makeresiliencybuildingahabitinyourlife.Structureintimetodoalloftheabove.Structureinsolitude.Structureinsilliness.Structureinservice.Thelesstimeandenergyyouhavetodevotetosimplytryingtofindthetimeandmeanstodotheabove,themoretimeandenergyyoucandevotetodoingtheabove.   Awordaboutbalance. Balanceiscrucialinalifeasstressfulasyours.Butnotamathematicalbalance,givingequaltimeeachweekoneachareaofyourlife.Thebalanceinsteadshouldbemoreofabalanceovertime.Whenyoureworkingonabigcase,youverylikelywillnothaveasmuchtimetodevotetoeachoftheseresiliencybuilders.Ifyouvestructuredthemintoyourlife,youshouldbeabletodothemallatleastinsomeabbreviatedfashion.Ifyouvebeenpracticingthemallalong"ifyouvebeendevotingtimetothemasapartofyourlife,theycancarryyouthroughtotheothersideofyourstressfultimes.  DistressReduction. Whetheryoucallit stressedout, overwhelmed,orjust alittlecrispyaroundtheedges,whenthestressgetstobetoomuch,youfindyourselfindistress.Youretired,youretense,youreirritable,yourerestless,andyourediscontented.Soundfamiliar?Weallgetthere,andunfortunately,someofusstaythere.Thereare,though,somethingsyoucandotoreducethestressresponseinyourlifeandkeepyouonthehealthysideofstress.Thefollowingaresomesuggestionsthattakeverylittletimeandtendtobequiteeffective.   TheSeventhInningStretch .Thistechniqueisdesignedtohelpyourelievethemusculartensionthatcomeswithstress.Reducethemusculartensionandthemindwillfollow.Thistechniqueismadeupoffivemusclestretchesyoucandojustaboutanywhere,anytime.  Situpstraightonthefrontedgeofyourchairwithbothfeetonthefloor.Restyourhandsonyourknees.Closeyoureyesandtaketwodeepabdominalbreaths.(Whenyoubreathe,yourabdomenshouldriseandfall,butnotyourshoulders.Thisiscalledabdominalbreathing.Itisdeeperandmorerelaxingthanshallowchestbreathing.)Openyoureyes,andbeginwiththefirststretch.Whilestretchingeachgroupofmuscles,concentrateonthestretchingandreleaseofthemuscles,whilerelaxingtherestofyourbody.Breathethrougheachstretch,holdingeachstretchforaboutthreecompleteabdominalbreaths.Betweeneachbreath,consciouslyrelaxyourbodyfortwocompletebreaths.Ifyouexperienceanydiscomfortorpainatanytimeduringanyofthesestretches,discontinuethestretchingandfocusonrelaxingthemuscle.1. Withyourhandsstillrestingonyourknees,letyourheadeasilyandslowlydropforward,restingyourchinonyourchest,andholdthisstretch.Slowlyandeasilyrollyourheadtotheleft,stretchingyourlefteardowntowardyourleftshoulderandhold.Thenslowlyandeasilyrollyourheadbackwithyourfaceturnedtotheceilingandhold.Slowlyandeasilyrollyourheadtotheright,stretchingyourrighteardowntoyourshoulderandhold.Returnyourheadtoitsnormalpositionandtaketwodeepbreaths.2. Joinyourhandstogetherbehindyourlowerback,entwiningyourfingers.Gentlytrytosqueezeyourshoulderbladestogetherandholdforthreebreaths.Repeat.3. Raiseyourarmsoveryourheadandentwineyourfingers.Slowlyandeasilybendtotheleft,sidewaysatthewaist,untilyoufeelthepullofthestretch.Holdforthreebreathsandreturntoyournormalposition.Repeattotheright.4. Carefullyplaceyourleftankleontopofyourrightknee.Withyourleftarmdrapedacrossyourleg(elbowonyourleftknee,handonyourleftankle)andyourrighthandrestingonyourleftfoot,leanforwardslightlyuntilyoufeelthestretchinyourbackandlegs.Holdforthreebreathsandthenrepeatwiththerightankleontheleftknee.5. Extendyourfeetoutinfrontofyouwithyourkneesslightlybent.Inhaledeeply,andontheexhale,slowlybendforwardfromthewaistandreachyourhandstowardyourankles.Onlygoforwardasfarasiscomfortableandrestyourhandsonyourlegsatthatlocation.Holdforthreebreaths.   MeditationfortheBusyLawyer .Often,whenwearestressed,wetendtolosetouchwiththe hereandnow.Weeventendtolosetouchwithourbody.Designedtobedoneanywhere,anytime,theMeditationfortheBusyLawyercanhelpyourefocusyourattention,howeverbriefly,onthepresentandthus,torefocusyourenergyandconcentrationontheissuesathand.  Youcanpracticethistechniquewitheyesopenorclosed(althoughitiseasierwitheyesclosed).First,directyourattentiontothesolesofyourfeetandtrytofeelthefloorthroughyourshoes.Thisreconnectsyouwithyourbodyandbringsyourthoughts backdowntoearth.Afteracoupleofseconds,bringyourattentiontoyourbreath.Again,consciouslyusetheabdominalbreathandfocusyourattentionontryingtofeelyourbreathasitflowsthroughyournoseandhitsthebackofyourthroat.Itwillfeelcoolontheinhaleandwarmerontheexhale.Performasmanytimesasyoucan,bringingyourattentionbacktothebreathwheneveritstrays.Althoughyoucanusethistechniqueeveninthemiddleofaconversation,ifyouwilltrythistwiceadayforabout10to15minuteseachtimeinaquietplace,youwillfindthatyourmentalenergyandconcentrationoverallisgreatlyimproved. DeepRelaxation .  Obviously,whenwearestressed,oneofthefirstthingswedoistenseupphysically.Unfortunately,asgoesthebody,sogoesthemind(andviceversa).So,whenwearetensephysically,wewilltendtobemorementallytense.Thisgenerallymakesusmoreirritableandwefinditmoredifficulttofocusandconcentrate.TheDeepRelaxationtechniqueisdesignedtogiveyouafewmomentsrespitefromthattension,easesomeoftheattendantpain,andrefocusyourenergy.Findaquietplacewhereyoucanremainuninterruptedforatleast15minutes.Sitorliedown.Closeyoureyes.Takethreedeepabdominalbreathsthroughyournose.Inyour  imagination,concentrateonyourfeetandankles.Asyoucontinuetobreathe,imagineyourbreathflowingdownyourbodyandintoyourfeet,bringingwarmthandrelaxationtoyourfeet.Continueconcentratingonyourfeetforthreebreaths,eachtime,relaxingyourfeetalittlemore.Witheachsetofthreebreaths,moveupyourlegs,intoyourtorso,yourback,yourshoulders,yourarms,yourhands,yourneck,yourface,andfinallythetopofyourhead.Ifyoucometoamusclethatisparticularlytense,spendacoupleofextrabreathsreleasingthetension.Attheend,breathdeeplyagainforthreebreathsandenjoyamomentofrelaxation.  TheFullStressShakedown. Forthefullbenefitoftheroutine,practiceeachoftheseexercisesinorder(SeventhInningStretch,MeditationfortheBusyLawyer,andthenDeepRelaxation)onerightaftertheother,atleastonceeveryday. AFinalThought. Stressmanagementisimportant.Itisimportanttoyourclients,toyourcolleagues,toyourfamily,butmostofalltoyou.Astressfullawpracticeisinefficient,ineffective,andjustplainnofun.Butstressmanagementtakescommitmentandsometimeandenergy.Thetimeandenergyyoudevotetoit,however,isaninvestment.Investsometimeandenergyinstressmanagementandyouwillbereturnedmoretimeandmoreenergytodothethingsyoufindimportant.    ` X&             !!` X ` ,        Stressmanagement,though,isyourstodoforyourself.Noonecandothisforyou.Noonebutyoucanmakethepracticeoflawanymoreorlessstressfulforyou.Youalonehavethepower.IncludedintheBibliographyattheendofthisbookareseveralresourcesthatyoumightfindhelpful.Consultsomeofthesebooks,andputtheirprinciplestoworkinyourlifeandlawpractice.Ifyousincerelypracticetheseprinciplesandconsciouslybegintoreducethestressinyourlife,thepracticeoflawcanbecomeafunandenjoyablepartofyourlife.     &` &&X&