CBA Record May-June 2025

MAY IS MENTAL HEALTH AWARENESS MONTH.

sion can be severe. When something goes wrong for our clients because we failed to be diligent, to think ahead, or to be prepared, the results can be devastating. That responsibility lies heavy on us in a way that it may not for some other profes sions. But this is the reality of our system and our practice. What, then, can we do if we know that our mind becomes trained to hone in on problems, and the system we work in can be taxing due to its adver sarial nature? Understanding the Stressors We begin with understanding the stress ors and their effects. Stress at times has been viewed in extremes. In one camp, stress is viewed as part of the practice of law and should be pushed through at all costs. Another, more recent school of thought, is that stress should be avoided, that it is toxic, and we should aim for a positive, stress-free existence. However, neither view is realistic nor reasonable. A better approach is for us to recognize that life is stressful and will be a part of our practice and our lives. It is unrealistic to believe we can exist without experiencing emotional highs and lows. At the same time, it is unreasonable to suffer through needlessly because of the mentality that lawyers should tough it out and focus less on feelings and more on our clients. Stress is neither a state to aspire to nor is it a horrible beast. However, left unchecked, it can cause a great imbalance to our phys ical, mental, and emotional states. Where does this leave us? We under stand that the practice of law can be stressful, and that an adversarial system can create an environment that intensi fies a negative mindset. Understanding is half the battle but is a big component in addressing the problem. Wellness can be cultivated by actively seeking out counter balances to these effects. Cultivating a Wellness Mindset We begin with mindset. For years, we’ve understood that our beliefs, thoughts and thinking patterns are not set in stone. If we are mindful about checking our

thoughts, and understanding where they come from, we can change them, arrange them, and reset them. While this process isn’t easy, it can help us become better bal anced. Staying with the comfortable or familiar, even if it is unhelpful, often feels safer. It’s “the devil we know.”

becoming short with people and irritated at small things. Those are signs that a pause and reassessment are in order. Lastly, while the legal system is adver sarial, we don’t have to embrace or adopt an “us versus them” mindset in all spheres of life. Using mindfulness to understand that we each have roles to play in the professional system of law, that we are not at war, and that we can choose to respond, instead of automatically react ing every time something doesn’t go our way, can go a long way to improve our state of wellness and balance. Relinquish ing control of the things we cannot and control and instead focusing our limited energy and effort on what we can control, can create space to restore ourselves and protect our well-being. Redirecting our thoughts from automatic and ingrained reactions can lead to healthier thinking. The steps to better states of well-being in our profession are a practice that evolves over time. It cannot be conquered in a single session; it is about weaving inten tional habits of care and awareness into our daily lives. One need not meditate for hours a day or go on a silent retreat; all that is required is a commitment to be more in tune with our needs, our emotions, our thoughts, and an understanding of how to meet our needs. Wellness is not about being or working towards perfection. Rather, it is about balance. Some days will be better than others, and that is okay. Ultimately, a healthier mindset creates a ripple effect that better serves ourselves, our families, our firms, our profession, and our community. It allows us to better serve those who count on us most. Remember that we have the power to open ourselves up to new perspectives and to unlock doors we previously thought were closed.

But the real work starts in getting uncomfortable and challenging these ten dencies. This allows us to shift into a more objective and empowering perspective. We can find the cup half full and not half empty. We can redirect our expectations. We don’t automatically assume everything that can go wrong, will go wrong. We can give others the benefit of the doubt and not pre-judge. We can learn to discern when our lawyer skills serve us and when they don’t, we can tuck them away for another day. Our minds are not fixed; it is possible to make these changes. Although our life experiences can make our mind set feel permanent, that is just another thought or belief that we’ve bought into overtime. Our brain is a magnificent thing and can be rewired and reset with a practice of awareness and discernment. A position of being mindful is how we can learn to navigate stress and become aware of when we need to slow our think ing and emotions before they cause an internal crisis. It starts with paying atten tion. There are many warning signs along the path to burn out if we are listening. The body will subtly start to tell us, first with aches and pains, then maybe with

Karen Munoz is an attorney based in Chicago, is founder of Roaring Grace Mindful Wellness, and is currently working towards a master’s in counseling psychology.

CBA RECORD 31