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Are You Doing Way Too Much?

Learn effective strategies to prevent stress and burnout in demanding professions. Recognize the signs, causes, and effects of burnout while exploring practical solutions for self-care and well-being.

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Are You Doing Way Too Much?

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  1. Are You Doing Way Too Much? How to Manage Stress and Burnout Before They Overtake You

  2. PRESENTERS • Vicki D. Blanton, AT&T, moderator • Executive Director and Senior Legal Counsel • Lacy L. Durham, Deloitte • Immediate Past Chair of the ABA-YLD • Tina C. Green, Bank of America • Assistant General Counsel and SVP • Dionysia L. Johnson-Massie, Littler • Partner • Michele Meyer-Shipp, Prudential • Vice President & Chief Diversity Officer

  3. STATISTICS Lacy Durham

  4. OUR PROFESSION • You get good grades in college • Pay a small fortune to put yourself through law school • Study hard to pass the bar exam • Land a high-paying dream job in a prestigious firm or reputable organization • You're happy, right? • Not really. • High paced, high challenged, high probability of …. EVERYTHING 7 out of 10

  5. LAWYERS SAID • Over-commitment (always in motion) • Inadequate breaks and rest (continuous client involvement) • Idealistic standards • Constant low-grade stress (occasionally interrupted by crisis) • Lack of help and assistance • Chronic fatigue from pushing oneself (“hitting the wall”) • Strong sense of responsibility, even when others “dropped the ball” • Guilty feelings about missing family or faith based events/activities • Heavy job and family responsibilities/expectations • Inability (or strong reluctance) to say no

  6. ABA-YLD INITIATIVES Fit to Practice is the ABA Young Lawyers Division's health and wellness initiative directly aimed to improve the overall wellness of our profession by addressing an increasing problem among lawyers. Four Focus Areas: Fitness, Sleep, Mental Health, Nutrition

  7. BY THE NUMBERS

  8. SYMPTOMS Tina C. Green and Michele Meyer-Shipp

  9. STRESS TEST The body cannot distinguish between good stress and bad stress. All stress is received the same. “Mo’money, mo’problems.” - Biggie Smalls http://www.cliving.org/lifestresstestscore.htm

  10. BURNOUT DEFINED • Burnout is a state of emotional, mental and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.

  11. SIGNS • A sense of powerlessness • Problems seem insurmountable, everything appears bleak and difficult to muster energy to care • Feeling: • Drained • Bored • Overwhelmed • Irritated • Frustrated or stuck • Body tension • Feeling like your life is stuck in the same old, never-ending pattern • Inability to focus

  12. CAUSES & EFFECTS • Causes • How you view the world • Working in a chaotic or high pressure environment • Unclear or overly demanding job expectations • Feeling like you have little or no control over your work • Working too much • Taking on too many responsibilities

  13. CAUSES & EFFECTS, CONT. • Results In • Depersonalization • Losing who you are • Values and goals are no longer clear • Illness • Depression and Anxiety • Reduced or no self care • Isolation • Negative Self Talk

  14. CAUSES & EFFECTS, CONT. • Strong Black Woman/Superwoman Syndrome • “I can have it all – family, career, charity work, community involvement, personal interests – and do it all well at the same time!” • “You’ve got this.” • “You’ve been through storms before.” • “The ancestors survived/thrived through much worse.” • “You’ve just got to pray and trust God.”

  15. CAUSES & EFFECT, CONT. • Strong Black Woman/Superwoman Syndrome • Black may not crack, BUT • Black women between the ages of 45 and 55 are “biologically 7.5 years older than White women” of the same age.    • Heart disease, while the No. 1 killer of women generally, but Black women are more likely to die from heart disease. Heart disease is the No. 2 killer for Asian, Hispanic, and Native American women, behind cancer. • Obesity is higher, often related to stress related hormones • Depression and suicides (which in the past were explained away as “accidents”) are increasing.

  16. STRATEGIES Dionysia L. Johnson-Massie

  17. STRATEGIES • What is Causing the Burn-out? What are YOU going to do about it? • Decision-making process • Assess what is creating the “burn out.” Be honest. • Ask TRUSTED mentor(s) for feedback and resulting career and personal guidance. • Learn to VALUE your “voice” more than that of others…if your “voice” is affirming and authentic. • Take the time to develop a strategy to address your truth. Offload “something” if not the entire thing….yet. You gain more confidence – and control – with each decision.

  18. STRATEGIES • What is Causing the Burn-out? What are YOU going to do about it? • Encouraging Yourself On the Journey • Keep a “brag bag” -- in electronic and printed form -- and revisit it when needed. You really are BAAAAD. • Have a song; hum it when you need it for your “situation”: (1) 123 Victory (Kirk Franklin); (2) Your Best Days Yet (Paul S. Morton); (3) Conqueror(Estelle/Jussie Smollett); (4) Encourage Yourself (Tri-City Singers/Sheri Jones-Moffett) (5) “All I do is win” (Clean)- DJ Khaled; (6) Party Up (Up in Here) (Clean, but there really is no clean version, right??) – DMX

  19. STRATEGIES • What is Causing the Burn-out? What are YOU going to do about it? • Encouraging Yourself On the Journey • Connect with your higher purpose/source. For me, it’s through prayer and service to others. • Commit to FUN. Find something positive to enjoy! Carve out time to DO IT.

  20. STRATEGIES • What is Causing the Burn-out? What are YOU going to do about it? • Seeing the Vipers and Choosing a Response • Understand when you are under attack and meet that reality head on -- with courage. Otherwise known as, “ I see you, viper” AND “I Choose to respond this way _____”.

  21. STRATEGIES • What is Causing the Burn-out? What are YOU going to do about it? • Investing in OUR future • Take genuine pride – and ownership – in proactively positioning others for success. There is no true value in being “the only one.”

  22. STRATEGIES - WELL-BEING PHILOSOPHY • Small Things = BIG DIFFERENCE • Courageous Conversations • Challenges • #MeMonday • #TrackYourStepsTuesday • #WaterWednesday • #TrackYourStepsThursday • #FruitAndVegtablesFriday • #SleepInSaturday

  23. STRATEGIES • Resources • Employee Assistance Program (EAP) • Bar Association programs - confidential services and support for lawyers facing substance use disorders or mental health issues. • ABA – Commission on Lawyer Assistance Programs (LAPs) http://www.americanbar.org/groups/lawyer_assistance.html • State and/or local LAPs – contact a bar association • Your faith organization • Explore Apps: Guided meditation, sleep, and/or stop distractions • National Suicide Prevention Lifeline -1-800-273-TALK (8255), Available 24 Hours • Crisis Text Line - Need help? Text START to 741-741 • TALK TO SOMEBODY/LISTEN TO COLLEAGUES

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