The “work hard, play later” culture in most busy legal practices, along with the perceived need to constantly be the rock of stability during stressful times often prevents legal professionals from recognizing or acknowledging that they need help dealing with the demands of their profession.
In part 1 of this series I discussed how “self-talk” which accompanies potentially stressful circumstances and events actually is the determining factor in the degree of stress experienced…not the actual circumstance or event itself.
That article addressed how to take charge of your internal dialogue, in order to mitigate stress outcomes arising from potentially stressful circumstances.
In this article, I will show you an easy-to-learn mental toughness skill to use whenever you feel symptoms of stress, anxiety, frustration, etc.
Burnout Prevention Skill #2: A Powerful “Mental Toughness” Routine for Legal Professionals
“Mental Toughness” is a state of mind that will help legal professionals to control their thinking patterns when faced with the myriad of stressors that challenge their confidence and resilience.
Just as elite athletes try to overcome obstacles to their success, legal professionals are challenged by demands of the job, such as their clients’ personalities and demands, running the practice, billing, etc.
This easily learned, 5- step technique is the ideal “Game Plan” for every legal professional to help perform her/his best when it matters the most.
Five-Step Mental Toughness Game Plan
Step 1: In Part 1 you obtained a thick rubber-band and you can use it in this mental toughness routine, as well. As soon as you recognize that your self-talk is becoming toxic (self-defeating and negative) and you are experiencing anxiety, frustration, anger, etc., snap the rubber band to stop the negative thoughts.
Example of a Toxic Thought:
“I have some very difficult, demanding clients who are quite challenging. I’m beginning to think that maybe I’m not cut out for this career.”
Step 2: Take a few Calming Breaths (in through your nose for 4 seconds, hold it for 4 seconds and blow out your mouth-as if you have a straw-- for 5 or 6 seconds). These calming breaths will decrease your anxiety and help you to think clearly.
Step 3: Challenge the toxic thought that began this process
“Where is the evidence to support this fear/concern? “
“What is the probability that this will actually happen?”
“What other possibilities are there?”
“Just because I have a stress-producing thought doesn’t mean it’s really going to happen.”
“Do I actually have evidence to contradict this fearful thought?”
“Is there another way I could look at this issue that is not so concerning?”
Step 4: Verbalize a powerful, healthy self-statement that addresses the real strengths you possess, because when you truly believe in your abilities and your self-image motivates you to live up to your expectations.
Example of a Healthy Self-Statement:
(“In my career, I have been able to run a very successful firm, balancing all of the plates in the air at the same time. Sure there have been some regrets and challenges, but I don’t have to be perfect to be successful. I will maximize my career and success!”)
Step 5: Take another Centering Breath (the same as above) and congratulate yourself for eliminating a self-defeating thought that left unchecked, would have contributed to your stress and possible burnout.
Like any new skill, practice improves success, so practice this technique outside of the office as well. You will find yourself soon automatically stopping toxic thoughts, relaxing and producing healthy, counter-thoughts quickly!
If you have any questions, feel free to give me a call (949-510-5660)
Dr. Jack Singer has spent 47 years as a Professional Clinical/Sport Psychologist, teaching elite athletes, including 3 Olympic Gold Medal Winners, how to develop and maintain championship-level performance, when it matters the most. As a professional speaker and trainer, he consults with law firms and legal associations, teaching the exact same skills to attorneys and their staffs that he has taught to hundreds of elite athletes and coaches. Visit www.drjacksinger.com