In the demanding and high-stress world of legal practice, attorneys and judges face unique challenges that can significantly impact their mental, emotional, and physical well-being. The pressures of heavy workloads, long hours, and the high stakes involved in legal matters contribute to elevated stress levels, burnout, and mental health issues within the profession.
Problems Facing Attorneys: Alarming Statistics and Issues
The legal profession is fraught with significant mental health challenges. Studies indicate that attorneys experience higher rates of depression, anxiety, and substance abuse compared to the general population. According to a study published in the Journal of Addiction Medicine, 28% of licensed, employed attorneys struggle with depression, and 19% exhibit symptoms of anxiety. The suicide rate among lawyers is also notably higher than average, with some studies suggesting it is six times the national rate. Moreover, around 21% of attorneys are problem drinkers, and 20% struggle with substance abuse issues.
These addictive and mental health issues are compounded by physical problems such as cardiovascular issues, obesity, and musculoskeletal disorders, often stemming from long hours, prolonged stress, and a sedentary lifestyle.
However, amidst these challenges, an often overlooked but powerful tool can help attorneys manage their stresses and improve their overall quality of life: Gratitude!
Understanding The Power of Gratitude
Gratitude is more than just a fleeting feeling of thankfulness. It is a profound and sustained appreciation for the positive aspects of life. Cultivating gratitude involves recognizing and acknowledging the good in one’s life, regardless of the challenges. This recognition can shift focus from what is lacking or problematic to what is positive and fulfilling, fostering a more balanced and optimistic outlook.
The Science Behind Gratitude
One of the main features of gratitude is that it can help you feel more connected, relaxed, and optimistic. When you express gratitude, some pretty amazing things happen inside your brain. For example, neurotransmitters and brain chemicals like dopamine, beta endorphins, and the love drug oxytocin are released. All of this causes you to experience greater well-being, higher self-esteem, and a general sense that everything is going to be OK despite the issues at play at that moment. When you express genuine gratitude, your system is more resilient and robust.
Numerous studies have demonstrated the benefits of gratitude on mental and physical health. Research indicates that genuine gratitude can lead to lower levels of stress and depression, improved sleep quality, enhanced emotional resilience, and better overall well-being (Emmons & Stern, 2013; Wood et al., 2010). The neurological basis for these benefits lies in gratitude’s ability to activate areas of the brain associated with dopamine and serotonin, the “feel-good” neurotransmitters, promoting a sense of happiness and contentment (Zahn, R., Garrido, G., Moll, J., & Grafman, J. (2009).
Prevalence of Gratitude Across Cultures and Spiritual Traditions
Whether you are into science or not, at the surface level, gratitude can be viewed as a simple tool for successful living. At its core, though, gratitude is really an approach to life, or stated more boldly, it is a way of life. All spiritual traditions include gratitude among their highest virtues. For example, here is a quote attributed to Gautama Buddha:
“Let us rise up and be thankful, for if we did not learn a lot today, at least we learned a little, and if we did not learn a little, at least we did not get sick, and if we got sick, at least we did not die; so, let us all be thankful.”
Gratitude and the Practice of Law
Intense pressures and a high-stakes environment characterize the legal profession. Attorneys often juggle multiple cases, work long hours, and face the weight of clients’ expectations and the adversarial nature of legal disputes. Being in the proper mental state is central to all successful attorneys. Gratitude opens the heart and mind, putting you in a position of patience and acceptance. Patience, as in methodical step-by-step trial preparation, and acceptance, as in the ability to accept a trial verdict or judicial decision that you did not want, are both paramount in the life of a legal practitioner.
How Gratitude Can Enhance Your Life and Legal Practice – Five Examples:
- Reducing Stress and Enhancing Mental Health: Gratitude reduces stress and improves the well-being of attorneys (Emmons & Stern, 2013). Noting that a grateful attitude shifts focus from stress to positives.
- Improving Emotional Resilience: Gratitude boosts resilience and reduces depression (Seligman et al., 2005). It also helps attorneys better handle professional challenges.
- Enhancing Relationships: Expressing gratitude to colleagues and clients fosters a positive work environment and teamwork (Algoe, Haidt, & Gable, 2008). Regular appreciation builds a supportive workplace.
- Boosting Professional Satisfaction: Gratitude increases job satisfaction and commitment (Waters, 2012). Focusing on the positives can reignite attorneys’ passion for their work.
- Enhancing Client Relationships: Gratitude strengthens client relationships, boosting satisfaction and loyalty. Simple thank-you notes build trust and encourage referrals.
An Easy Choice
Every day, when you wake up, you have a fundamentally important choice to make between two possible daily mindsets:
- A mindset where you are grateful for the opportunity to excel in a challenging field and happy just to be involved or
- A mindset of struggling and griping about every inch of gained ground, never satisfied with the outcome.
When you read those two choices, no one would consciously pick the second one. Nevertheless, when the bell rings and your day begins, many attorneys and judges allow themselves to revert to an adversarial mental state (choice #2). Besides the negative effect on the quality of your life, a non-grateful daily attitude also profoundly impacts how you are perceived by others, including your friends and colleagues. Of course, most of you already know which attorneys and judges fall into that second category. Do not be one of them.
Start Small – Expressing Thanks
Beginning with small, manageable steps, such as expressing gratitude to colleagues, clients, and support staff, can strengthen professional relationships and create a positive work environment. Simple gestures, such as saying thank you or sending a note of appreciation, can go a long way in fostering goodwill and collaboration. You will benefit from those small acts of kindness as much or more than your staff and colleagues.
Final Thoughts
In the high-stress, high-stakes world of legal practice, the power of gratitude offers a simple yet profound way for attorneys to enhance their well-being and professional effectiveness. By reducing stress, improving mental health, fostering emotional resilience, and strengthening relationships, gratitude can transform attorneys’ lives and improve the quality of their legal practice.
As you return to work following the July 4th holiday, take some time to give thanks for your many blessings, regardless of where you live or practice. Then, make a concerted effort to carry that grateful attitude with you to the courthouse or wherever else you work. You will be pleasantly surprised by how such a small change in approach can make your journey more enjoyable and productive for both yourself and those around you!
Happy July 4th
Alan F. Pendleton, Attorney (former district court judge); afpendleton@gmail.com; Minnesota Judicial Training and Education Blog; Linkedin.com
References:
- Zahn, R., Garrido, G., Moll, J., & Grafman, J. (2009). Individual differences in posterior cortical volume and grateful disposition. Social Cognitive and Affective Neuroscience, 4(3), 238-247.
- Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology, 69(8), 846-855.
- O’Leary, K., Dockray, S., & McHugh Power, J. (2017). The effects of two novel gratitude and mindfulness interventions on well-being. The Journal of Alternative and Complementary Medicine, 23(5), 430-432.
- Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22(1), 413-445.
- Algoe, S. B., Kurtz, L. E., & Hilaire, N. M. (2016). Putting the “you” in “thank you”: Examining other-praising behavior as the active relational ingredient in expressed gratitude. Social Psychological and Personality Science, 7(7), 658-666.
- Lanham, M., Rye, M., Rimsky, L., & Weill, S. (2018). How gratitude relates to burnout and job satisfaction in mental health professionals. Journal of Mental Health Counseling, 40(1), 68-85.
- Lambert, N. M., Clark, M. S., Durtschi, J., Fincham, F. D., & Graham, S. M. (2016). Benefits of expressing gratitude: Expressing gratitude to a partner changes one’s view of the relationship. Psychological Science, 21(4), 574-580.
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