Stress and Burnout
"A Very Real Problem in the Legal Profession"
by: Jim Howard, Licensed Professional Counselor
Director, Missouri Lawyers' Assistance Program
So much has been written about stress that I sometimes wonder, "What else is there to say?" Yet, my experience tells me that familiar information framed in a different way can sometimes be enormously helpful.
As the Director of the Missouri Lawyers' Assistance Program (MOLAP), I see stress in virtually every case. It is either THE problem or it is a contributing or resulting factor with other problems. The legal profession itself is very stressful, with extremely heavy demands on you. I have heard you describe it as "It is like everyone wants a piece of me." Sound familiar?
While you don't need me to verify that stress is a problem in the legal profession, a few statistics taken from Gerald LeVan's book, Lawyers' Lives Out of Control, will demonstrate how big the problem really is:
• 40% of lawyers, graduates of law schools, do not practice law.
• At least 25% of all lawyers regret their choice of a profession and would drop out if they could find suitable employment. (I have seen this statistic as high as 70% in one study.)
• More than 25% would discourage their children from becoming a lawyer.
• Too many suffer from fatigue; stress; stress-related physical, mental and emotional illnesses; chronic burnout; depression and substance abuse.
What is stress? It is the physiological and psychological response to some stimuli, either internal or external. In other words, it is my response to:
• What is going on in my reality world that I am sensing, and;
• My interpretation of what is going on and what it means.
Certain situations would likely be stressful for anyone. Examples might be marital or family difficulties, loss of someone's health or employment, or the death of a loved one or friend. In these, and many other personal and professional situations, the only thing that we have any control over is how we are going to cope with the stressful situation.
Actually, some stress is beneficial. For example, if someone is threatening my life, I will likely experience fear, anger, restricted breathing, increased pulse and heartbeat, increased adrenaline and lots of stress. These unpleasant characteristics are critically important in that they serve to alert me to protect myself.
Some of our stress, however, is the result of our own doing. Examples include worrying and getting upset about things that:
• are none of my business;
• I really can't change or control;
• are other people's behavior.
Symptoms of stress include:
Physical
• Tension, Agitation
• Hypervigilant
• Sleep Disorder
• Fatigue
• Reduced Sexual Drive
• Frequent Colds/Infections
• Increased Alcohol Use
• Physical Disorders:
• Ulcers, Colitis, Headaches
• Allergies, Asthma, Nausea
• Vomiting, High Blood Pressure
Psychological
• Worry
• Fear
• Panic
• Confusion
• Fight/Flight
Social
• Job Performance
• Disconnection/Isolation
• Accident Frequency
While stress may contribute to burnout, stress is not burnout. Actually, burnout is a form of depression. It is a condition where a person is unable to maintain the necessary energy, interest, motivation and direction to successfully function in one's personal and/or professional life. The fire is out, the spirit is extinguished and the individual is simply sucked dry of ambition, interest and energy.
Symptoms of Burnout include:
• Fatigue
• Low Energy
• Depression
• Trapped
• No Affect
• Lack of Motivation
• Hopeless
• Overwhelmed
Symptoms of Burnout in the office or court include:
• Late or absent from appointments or court appearances
• Failure to return phone calls
• Forgetful behavior
• Disorganized office and work
• Difficulty "finishing"
• Isolation from colleagues
• Sadness
• Eating lunch alone or not eating
Someone in a state of burnout needs professional help, in my judgment. Resources are available, including MOLAP.
It is obviously very important to learn and practice prevention and coping techniques before stress becomes overwhelming.
Suggested stress prevention techniques include:
• HALT (don't let yourself get too Hungry, Angry, Lonely or Tired.)
• Maintain a focus of control. Focus your energy on things you can change and control. The only person you can control is yourself.
• Break projects down into manageable pieces. Take things one day at a time, one piece at a time.
• Accept the things you cannot change about other people, situations and outcomes. (Acceptance is not the same thing as agreement or approval.)
• Maintain realistic expectations of yourself, personally and professionally.
• Take care of yourself - physically, mentally and emotionally.
• Set and maintain personal and professional boundaries.
• Maintain integrity of your behavior and your values.
• Maintain assertive communication, rather than passive or aggressive communications.
• Get help for personal problems such as: depression, substance abuse, and other addictions.
In addition, the following coping strategies should be helpful:
• Maintain balance between your professional and personal life. Balance your "energy." Exercise, take time off, vacations, get-away weekends.
• Satisfy your psychological needs of:
- Love and belonging
- Self-empowerment and control
- Freedom
- Fun
• Don't catastrophize - Everything is not a big deal.
• Accept responsibility for choices.
• Be assertive and all that comes with it, saying NO to some things.
• Have integrity (gap between values and behavior creates shame, guilt and stress.)
• Be accountable.
• Accept powerlessness over other people.
• Take advantage of available mentoring.
• Set reasonable expectations.
• Talk with a safe person.
• Ask for help, particularly for compulsive, addictive behavior.
A final suggestion is to relax and meditate. For some, this will include listening to music. For others, imagining yourself in a peaceful setting will help you to relax.
In summary, stress will always be with us. We need to take responsibility for preventing as much stress as we can, and for utilizing effective stress coping strategies.
For help with stress, or any other problem affecting your professional or personal life, call MOLAP at 1-800-688-7859 for professional, confidential assistance.