1、“The Gift of Stress”Lawyers Confidential Helpline1-888-999-194124 hours 7 days Lawyers Concerned for Lawyersof Pennsylvania, Inc.第1頁(yè)，共54頁(yè)。LCL Helpline ServicesFree referral to a healthcare professionalFree evaluation / initial counseling sessionFree information and self-help literat

2、urePeer support (LCL lawyer volunteers)Lawyer-only 12-step recovery meetingsLCL staff support (with your permission)Our services are discrete and confidential.You incur no obligation by calling LCL. 第2頁(yè)，共54頁(yè)。OverviewThe General Sources of StressThe Dynamics of the Stress ResponsePersonal Stress Fact

3、orsPractical Approaches to StressThe Gift第3頁(yè)，共54頁(yè)。Living Triggers StressAll of our experiences, both good and bad, can trigger a stress reaction.Marriage and FamilyCareer, Work and OfficeHealth and LifestyleFinances第4頁(yè)，共54頁(yè)。Marriage and FamilyGetting married; extended familiesPregnancy; birth or ado

4、ption of a childSpouse begins or stops workHectic family schedule; household dutiesFamily reunions; visiting in-lawsMarital arguments, separation or divorceIllness, injury or death within the familySon or daughter leaving home第5頁(yè)，共54頁(yè)。Career, Work and OfficeBegin new job or position; career changeIn

5、creased responsibilitiesLong work hoursTrouble with supervisors, colleagues, staffComplex or difficult cases or clientsDifficult opposing counsel and judgesDownsizing loss of job or demotionRetirement第6頁(yè)，共54頁(yè)。Health and LifestylePersonal injury or illness; allergiesUnhealthy sleep, diet or exercise

6、routineWork no longer enjoyable or rewardingToo much work; too many obligationsIsolated minimal social life or friendshipsNot enough work; lack self validationToo much social life neglect your duties第7頁(yè)，共54頁(yè)。FinancesSpend more than you earnLarge debts (loans, credit cards)Unexpected medical expenses

7、Unexpected repairs to house or carChildrens tuitionNo retirement savingsIllness or disability income reducedChange in employment income reduced第8頁(yè)，共54頁(yè)。What is Stress?A personal (subjective) reaction to our physical and emotional environment.Two individuals subjected to the same stimulus may react d

8、ifferently.An individuals reaction to the same stimulus may vary from day to day.第9頁(yè)，共54頁(yè)。Why Do We React Differently?Genetic influence on the mind and bodyPast trauma (emotional, physical, sexual)How we were raised (nurturing; beliefs)Our current health (injury, illness, Rx)Our current life style (

9、work, family, fun)Diet, sleep and exercise Use of alcohol or other intoxicants第10頁(yè)，共54頁(yè)。HomeostasisEach of us has a “set point”:breathingheart rate production of hormones & chemicalsA real or perceived threat or challenge triggers an increase in these 3 activities which return to normal once the thr

10、eat or challenge is addressed, resolved or otherwise “accepted”.第11頁(yè)，共54頁(yè)。The Stress ResponseThe amygdala (or sentinel) and the hippocampus (site of emotional memory) alert you to a perceived risk of harm:PhysicalEmotionalFinancialSocial standingControl (over ones life or livelihood, etc.)第12頁(yè)，共54頁(yè)。

11、Fight, Flight or FreezeYour body goes on alert in anticipation of having to fight or flee, or, you may freeze and wait for the perceived threat to pass.Once the threat or challenge is “over”, your body returns to normal.This adaptation to our environment is called homeostasis. 第13頁(yè)，共54頁(yè)。The Brain an

12、d Body in ActionACTH adrenocorticotropichormoneAdrenaline and cortisolBlood diverted to the musclesDigestion slows or stops;Fats & sugars released; cholesterol risesBlood enzyme promotes clottingBlood pressure elevates; vessels constrictHeart rate and breathing increase第14頁(yè)，共54頁(yè)。Genetic Factors“BDNF

13、” (brain-derived neurotrophic factor) strengthens neural connections in the hippocampus and enhances the growth of neurons that respond to serotonin (i.e., “neuronal plasticity”)Low levels of BDNF (genetic cause or the result of too much stress) may contribute to neuronal atrophy and cognitive decli

14、ne. 第15頁(yè)，共54頁(yè)。Early Life TraumaFlawed BDNF genes may create biological vulnerability for low tolerance to stress. When combined with an early life trauma (or series of trauma) it may sensitize a person to permanently over react to environmental pressures triggering the “stress response”.Experiments

15、show a link between early trauma and elevated stress hormones.第16頁(yè)，共54頁(yè)。Later Life TraumaAny serious physical, emotional or sexual assault or experiencePost-traumatic stress syndromeCan be set off by any sensual stimuli (sight, sound, touch, smell, taste) that triggers the amygdala and hippocampus第1

16、7頁(yè)，共54頁(yè)。Injury and IllnessPain and discomfortDifficulty sleepingEffects of medicationReduced or lost mobility and functioningDifficulty thinking and making decisionsLoss of motivationAlcoholism, other addictions第18頁(yè)，共54頁(yè)。Life StyleLong work hours without enough “R&R”P(pán)oor dietInsufficient sleepNot en

17、ough exerciseMisuse of alcohol or other intoxicantsOver extended financiallyNeglecting personal or family needsConflicts with values or belief system第19頁(yè)，共54頁(yè)。Destructive Self-Belief SystemsLess than perfection = total failure1 poor performance a future of failuresFocus on 1 negative & ignore the po

18、sitivePositives dont countNegative reading of others mindsNegative fortune telling (it will turn out badly)Magnifying their success and minimizing yoursNegative feelings = truth (despite the facts)I am responsible for all that goes wrong第20頁(yè)，共54頁(yè)。Quick Recap Stress FactorsGeneticEarly and later life

19、 traumaUpbringing and family of origin issuesSelf-defeating beliefsHealth, illness and injuriesResponsibilities: work, family & communityLife styleDiet, sleep and exercise第21頁(yè)，共54頁(yè)。Some Stress Is Good!A natural reaction to life that can:protect usmotivate usWe stay safe.We achieve.We do good things.

20、We feel good about ourselves.第22頁(yè)，共54頁(yè)。Too Much Stress Is HarmfulCritical / analytical thinking skills impairedIndecisive, forgetful, confused, emotionalProblems sleepingChanges to our diet and eating habitsLoss of energy and enthusiasmPervasive negative outlookDisillusionment, feeling trapped第23頁(yè)，共

21、54頁(yè)。Problems at Work and HomeMarital / communication problems Withdraw from friends and familyLowered productivity - cant complete workDeclining competencyProblems with colleagues and clientsFinancial problemsSeparation & divorceEthics and malpractice第24頁(yè)，共54頁(yè)。A Downhill Slide into Depression?You do

22、 not like how you feel or act but youare unsure why you feel & act that way, oryou dont know how to change, oryou have tried to change but it didnt work.Negativity undermines all efforts to change: feelings of unworthiness, self-loathing, guilt, helplessness and hopelessness.Lawyers lead all profess

23、ions in Depression.第25頁(yè)，共54頁(yè)。Due Diligence Get the FactsStart with self-discovery and self-awarenessPhysical illness or injuryMental illness or injuryCognitive distortionsPrescription and over the counter drugsUse of alcohol3 pillars of good health (sleep, diet, exercise)第26頁(yè)，共54頁(yè)。Identify Health Pr

24、oblemsFamily history of illness or vulnerabilitiesFamily of origin issuesCurrent health: allergies, diabetes, thyroid, high blood pressure, pain, headachesDepression . Mood Swings . Bi-polarAdverse drug interaction (Rx & OTC)Substance abuse or addiction第27頁(yè)，共54頁(yè)。Identify Other ConcernsWorkaholism? N

25、o personal / family life?Cant say no when asked to help?Too busy to help someone in need?Unhealthy lifestyle (diet sleep, exercise)?Behaviors conflict with value system?Worrier? Perfectionist? Overly Critical?Cant start? Cant finish?Angry and resentful? Self-pity?第28頁(yè)，共54頁(yè)?！癝mart” PlanningSchedule a

26、 “physical examination”.Rx and OTC drug / supplements “audit”.Need an “emotional health” checkup?Need a career or job reality check?Write out your goals and how to reach them.Be realistic. No dramatic changes. Discuss your plan with an objective friend.Start with small, doable changes. Easy does it.

27、Be patient and persistent. Be flexible.第29頁(yè)，共54頁(yè)。Into Action3 Pillars of Good HealthConfronting Negative ThinkingWorking SmartSetting and Keeping BoundariesTime Shifting第30頁(yè)，共54頁(yè)。3 Pillars of Good HealthSleep 7 to 8 hours, more if you are ill or stressed; avoid sleeping pills address the cause not t

28、he symptoms.Diet dont skip meals; avoid heavy dinners; health considerations; vitamins and supplements.Exercise do something.第31頁(yè)，共54頁(yè)。What Do You Value Most?A meaning-full job / careerSpending time with your familyPursuing interests outside the lawHelping othersHonesty in your dealings with othersT

29、he Golden RulePeace of mind第32頁(yè)，共54頁(yè)。Are Your Values Being Met?Yes/NoIf not, why not?A meaning-full job / careerSpending time with familyPursuing outside interestsHelping othersHonestyThe Golden RulePeace of mind第33頁(yè)，共54頁(yè)。Confronting Negative ThinkingAre you in the grip of HALT?Identify negative thi

30、nking and feelingsWorry and PerfectionismAnger and ResentmentLow Self EsteemSubstitute valid positive thoughts & actionsLook for the potential within the problemRespond (not react) to negative situations第34頁(yè)，共54頁(yè)。HALTOur physical and emotional states affect our body chemistry:HungryAngryLonelyTiredA

31、 combination of 2 or more can reduce our ability to cope with stressful situations.第35頁(yè)，共54頁(yè)。Analyzing Your WorriesGet the facts:What is the problem?What is the cause of the problem?What are the possible solutions?What is the best solution?Weigh carefully all the facts.Make an informed decision / ac

32、tion plan.Take appropriate action第36頁(yè)，共54頁(yè)。An Experiment in WorryingWrite down your Top 10 Worry List. Put it aside for 2 weeks. What happened?Make a new list.Delete worries that probably wont happen.Delete those you cant do anything about.Take appropriate action on those you can.Still worried? What

33、 is the worse that can happen? Prepare yourself for it. Can you survive it? Work on accepting what you cannot control.第37頁(yè)，共54頁(yè)。A Few More Tips on WorryLive in “day-tight compartments”.Avoid “fortune telling” the future.Dont engage in mind reading.Let go of the past.Focus on what you need to do toda

34、y.Work smart as well as hard.HALTRelax (e.g., time shifting, breathe, walk) 第38頁(yè)，共54頁(yè)。PerfectionismAre you always unsatisfied with your work product or that of others?Do you procrastinate?Does one mistake or flaw = failure?Set realistic expectations for yourself & others based upon available resourc

35、es.“If its worth doing.its worth doing poorly!”第39頁(yè)，共54頁(yè)。AngerRespond dont react; wait 48-72 hours?Ask yourself “Why am I angry?” Feeling threatened: embarrassed, financial insecurity, authority challenged?Dont take it personally.What do you want to accomplish?Will an angry reaction help or hurt you

36、?What is the other partys objective, or, concerns?Is there a WIN-WIN option?第40頁(yè)，共54頁(yè)。ResentmentsJustified or not, resentments hurt you the most.they are toxic to your whole being.Try to understand their position, orRecognize they are very ill or disturbed.Forgive or seek the willingness to forgive.

37、Remember, this is for your good health.Resentments hurt you the most.第41頁(yè)，共54頁(yè)。Improving RelationshipsBe aware of your rhythm Try to synchronize yourself with othersYou may need to speed up or slow downWhen in doubt, slow downListen and observeThinkCommunicate (be clear and considerate)第42頁(yè)，共54頁(yè)。Imp

38、roving CommunicationCommunicate (clearly state your goals, deadlines, expectations, concerns, etc.)Stop thinking. Listen carefully to what is said. Restate what you think was said. Allow the person to correct you. Repeat the process.Dont “react”. Consider what is said but do not take it personally.

39、Try to understand their objectives, needs, concerns, pressures, etc.Respond calmly and slowly. Delay your response if you are emotional.第43頁(yè)，共54頁(yè)。Low Self EsteemList your strengths & accomplishments.Learn to spot “automatic” self-put downs:I should do better; I should have .Im responsible (when thin

40、gs go wrong)I feel _, so I must be _.Challenge these thoughts with the truth.Stop being a “victim” identify what changes you want to make & get to work.第44頁(yè)，共54頁(yè)。Work Smart Plan & PrioritizeTHINKWRITEACTWrite down your long & short term goals.Create “to do list” to reach each goal.Note which items a

41、re dependent upon other items being completed first.Establish deadlines and priorities.Identify & work on important - urgent itemsDelegate unimportant & non-urgent items.Get to work. Review & revise plans as needed.第45頁(yè)，共54頁(yè)。Set & Keep BoundariesUse your new Plans & Priorities with a Calendar to est

42、ablish proper boundaries:First things first.say no to new projects that will cause you to miss deadlines or interfere with maintaining good physical or mental health.Be helpful but not codependent.if you cannot say “no”, ask yourself why?第46頁(yè)，共54頁(yè)。Fiscal ResponsibilityEstablish a budget (at work or

43、at home)Live within your means (use best efforts)Identify and plan for periodic expensesIdentify and plug spending leaksRefinance when it makes fiscal sensePay off high interest loans firstPay credit cards in full each monthEstablish a savings / retirement plan第47頁(yè)，共54頁(yè)。Are You in Balance?Most Impor

44、tant Areas of Your LifeSuggested Weekly HoursActual Hours# Hours Over# Hours UnderSleep49-56Exercise1-10Relaxation7-14Family20-25Work40-55Community1-10Total Hours in Week168 hours第48頁(yè)，共54頁(yè)。Do Something You EnjoyHobbies, sports, exercise, yogaMovies, plays and performancesReading, listen to musicPray

45、er and meditationWrite or journalTake a napBe grateful, thankful and helpful.第49頁(yè)，共54頁(yè)。Spending Time with Your FamilyBefore you enter your home, close your eyes, breathe slowly and deeply several times, and clear your mind of work.When you are doing things together as a family, leave the cell phone and brief c