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Under stress, lawyers need to know how to put their minds at rest

The practice of law is notoriously stressful. Chronically stressed brains cannot think as effectively as non-stressed brains. Therefore, it is critical to take a break from work when you have time off.

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Disconnect from Work and Give your Brain a Break

There are two kinds of stress: acute stress where the fight-or-flight system is initiated to marshal resources to deal with a physical or psychological challenge; and chronic stress where long-lasting challenges prolong fight-or-flight system activation.  

The fight-or-flight stress response evolved to help humans escape predators, and once safe, the rest-and-digest system curbs the stress response, calming the body and brain. The stress response begins in the brain’s panic button, the amygdala, which signals release of stress hormones. Stress hormones mobilize energy and elevate heart rate and blood pressure to help lawyers deal with challenges, while at the same time suppressing digestion and immune response. Chronic stress can cause psychological problems such as irritability, panic attacks, and depression; and physical effects including increased blood pressure, digestive problems, and muscle tension.  

Chronic stress triggers inflammation in the body and brain, which increases the risk of heart disease and diabetes. Inflammation in the brain can impair motivation and mental agility. Elevated stress hormone levels disrupt sleep, and increase the risk of anxiety, depression, and burnout.

One of the brain’s superpowers is its ability to grow new brain cells in the memory-processing hippocampus. This process is suppressed during the stress response. The hippocampus is extremely vulnerable to damage from stress hormones, and persistent high levels cause brain cell degeneration and death. The brain cells that remain after damage from stress are not as effective, and the complexity of neural networks is degraded.

Research reveals that cognitive performance deteriorates during the stress response. The negative effects of stress on cognition include impaired concentration, memory, problem-solving capacity, and language and math processing. Motivation, creativity, and curiosity are inhibited as well.

That brain cells in the hippocampus, critical to memory processing and recall, can be weakened or killed by exposure to stress hormones (the main one is cortisol) creates significant implications for lawyers. Brain scans indicate that the hippocampi (there is one in each brain hemisphere) shrink in people who experience stress, depression, and PTSD. Research on adults in midlife with increased levels of cortisol had reduced brain structure and cognitive capacity. And data from 2,018 Framingham Heart Study participants, of an average age of 48, showed that participants with an elevated cortisol level performed worse on memory and other cognitive tasks than participants with average cortisol levels. Higher cortisol was also associated with smaller brain volumes in those subjects.

Lawyers need to control stress to protect their brains. Time away from work is the break your brain needs, however it may be difficult for some to fully disconnect from work. Part of the unwillingness to disconnect may be because your brain is addicted to obtaining new information, which is facilitated by technology. Research shows that information stimulates the motivation and reward system in the brain the same way that drugs and food do. Yearning for new information, like staying on top of the status of work projects, may be addictive.

Disconnecting from the technology that tethers us to work is easier said than done. Researchers studying a digital detox vacation found participants were initially anxious and frustrated by the withdrawal of technology, but as some time elapsed, they accepted being without technology and experienced more enjoyment and liberation while traveling. When disconnected, participants reported feeling more attentive and focused on their surroundings, as well as increased communication with other travelers and locals that resulted in good advice about other places to visit.

Conclusion

When you have some time off, get completely away from your work when traveling or spending time in nature. Research shows that investing in doing things, rather than owning things, creates greater happiness. Investment in experiences creates anticipation and memories, and the novelty of new experiences stimulate the brain in a positive way. Being fully disconnected from the stressors of work will refresh your brain for better functionality when you return.