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January 2020 • Nevada Lawyer 3 ARTICLE of Law Practice and the STRESS Chronic you can’t getawayfromwork? These just wantyoutocometheirgame, but have towork?Doyoukids who other whowantsmoreattention butyou a wife,husband,partnerorsignificant you can’t find an expert?Doyouhave have aloomingexpertdisclosure and particularly unreasonable?Doyou more) opposingcounselwhoisbeing driving youcrazy?Dohaveone(or Do youhavethat“one”caseis “fight”withouropponents. to worse, or better our occupationis,for butasattorneys, other wildbeasts, wolvesor off fend longer haveto them.Thankfully, devour to weno thatwereready were thewildbeasts stressors ancestors’ hunter/gather you. Our at thedoorandsurrounding and bodymightthinkthewolvesare not,butyour mind Probably lately? H BY JANET C.PANCOAST, ESQ. ave you been chased byave you beenchased any wolves FOR
months? felt anyofthefollowingin lastsix your normaldailyroutine.Have you might evenfinditdifficultto goabout your relationshipsmaysuffer andyou mood, yourproductivitymay decrease, you. You mayfrequentlybeinabad stress canwearyoudownandoverwhelm skills, stressandphysicalillness.Chronic evidence oflinksbetweenpoorcoping depression orboth. There isincreasing Chronic stressmayresultinanxietyor Chronic Stress of Symptoms only ourminds,butbodiesaswell. likely willhaveanegativeimpactonnot we dealwith,thechronicstressmost coping mechanismsforthechronicstress if weareunabletoestablisheffective attorneys arechronicstressors.Eventually, proverbial wolf. The stressorswefaceas don’t gettorestafterwe’veoutrunthe flight response.”Unlikeourancestors,we that activatethelimbicsystem’s “fightor are themodern-daywolvesatourdoors
3. 2. 1. Behavioral symptoms: Behavioral ofstress: Physical symptoms symptoms: Psychological/emotional • • • • • • • • • • • • • • • • • • frequent colds. loss ofsexdrive;and chest pain,rapidheartbeat; nausea, dizziness; diarrhea orconstipation; aches andpains; constant worrying. anxious orracingthoughts;and seeing onlythenegative; poor judgment; inability toconcentrate; memory problems; pacing). nervous habits(e.g.nailbiting, to relax;and using alcohol,cigarettesordrugs responsibilities; procrastinating orneglecting isolating yourselffromothers; sleeping toomuchorlittle; eating moreorless;
PHOTO CREDIT: SHUTTERSTOCK • • • • may withanxiety feel: suffering ofhow someone list a partial Below is just • • • • • • • • • • of depression: These aresigns into depression,anxietyorboth. These symptomsofchronicstresscanturn emotionally blunted, flatornumb; (emotional flipping); dramatic moodswings depersonalization; patience; always feelingangryandlacking thoughts aboutsuicideordying. significant weightchange;and trouble sleepingortoomuch; feeling worthlessorguilty; down; irritability, restlessnessorbeingslowed difficulty concentrating; pessimism; feelings ofhopelessnessand/or loss ofinterestinfavoriteactivities; low energy orfatigue; sadness mostoftheday; 1
2 your senseofwell-being. metaphorical “wolves”thatareattacking thinks youarebeingpursuedbythe You maynotrealizeit,butyourmind limbic systemmaybeinoverdrive. physical oremotionalsymptoms,your If youhaveexperiencedanyofthese • • • • • • • • • • the time. you feellikeareunderpressureall fear; and underlying anxiety, apprehensionor from lovedones,emotionallynumb; not feelinglikeyourself,detached to; have nofeelingsaboutthingsyouused feel likecryingfornoapparentreason; frequently beingonedgeorgrouchy; dreamlike; feeling likethingsareunrealor feeling downinthedumps; everything isscary, frightening; emotions feelwrong; Contact Kevin Stolworthy, LasVegas Office Attorney, Managing with questionsregarding this advertisement. COMPLEX MEET CLEAR MEET The choice of a laywer is an important decisionandshould notThe choiceof bebasedsolelyuponadvertisements. alaywer isan important companies with clearcompanies with andcomprehensive guidance have been providing some of the world’s largest world’shave beenproviding someofthe largest For over 115 years, our highly skilled lawyers ourhighlyskilledFor over115years, lawyers on their most complex legal most challenges.on their 702.678.5070 // 2. 1. exhibiting anyofthesebehaviors? our chronicstress.Doyouseeyourself is toevaluatehowwearedealingwith of thesymptomsabove,nextstep If werecognizeareexhibitingsome Mechanisms Negative Coping armstrongteasdale.com
work givesyoupleasureandget excuse forneverbeinghome.Ifyour work canbeusedasawonderful by familylife,forinstance,then If youfeelstressedanddissatisfied Jon Kabat-Zinn: Workaholism resentment whenchallenged. manifest thiswithangerand Denial positive feedbackfromcolleagues, —
People indenialmay CONTINUED ONPAGE 14 —
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13 January 2020 • Nevada Lawyer 3 14 January 2020 • Nevada Lawyer 3 the Chronic your life. you dealwiththe chronicstressorsin coping strategies thatmayactuallyhelp recognized, canbeturnedinto positive 4. 3. CONTINUED FROMPAGE 13 These negativecopingstrategies, if when you can’t sleep at night? when youcan’t sleepatnight? yourself standingbeforethefridge to doit.Howmanytimesyoufind to tryfillit.Eatingisaneasyway of emptinessinside,it’s onlynatural for afterward.Ifyouhaveafeeling uncomfortable momentsandareward becomes acrutchforgettingthrough they feelanxiousordepressed.Food a drug.Manypeopleeatwhenever a similarway, almostasif it were stress andemotionaldiscomfortin Food canalsobeusedtocopewith eaten toexcess,canbecomeharmful. or “comfortfood?”Evenfood,when Food alcohol-abuse-self-test#1 webmd.com/mental-health/addiction/ you mayfindhelpful: concerned? Hereisaself-testthat alcohol ordruguse?Haveyoubeen you expressedconcernaboutyour self-destructive. Hasanyonecloseto mechanism thatis,perhaps,themost abuse. This isthenegativecoping turns intoalcoholismordrug downhill declineifthedependence or drugscanleadtoaprecipitous dependence onalcohol,medications and forsomepeople. An increased dependence insomecircumstances moment ofstresscanbecome a seeking the“chemical”fixin caffeine, sugar. Unfortunately, medications, illegaldrugs,nicotine, Chemicals than youcanpossiblygetdone. there isalwaysmoreworktodo being availableforthefamily, since a sociallyacceptablealibifornot just likealcohol. And itprovides It canbeintoxicatingandaddicting, is easytoimmerseyourselfinwork. and feelproductivecreative,it there andyouhavepowerstatus if youfeelincontrolwhenare — Ever heard of stress eating Everheardofstresseating Practice ofLaw
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5. 4. 3. 2. 1. With Stress Options forDealing
as theresponsibilities of“adulting” What pastimehave yougivenup Hobby altruism isgoodforyou. are multiplestudiesthatshow that about volunteering,becausethere now askprospectivepolicyholders Even lifeinsurancecompanies someone elsecanbegoodforus. Reach out example ofavoidingprocrastination. the disclosureisdue,agood need anexpert, retained assoonyourealize reduced. Try getting thatexpert as wegoalong,thestresscanbe deadline. However, ifweprepare happen untilwecomeupona and, alltoooften,nothingwill since wehavesomanydeadlines attorneys thisisasignificantissue Prepare you cutoutofyourlife? do youreallyneedtodo? What can Do youneedtoscaleback? What over-achievers istheydotoomuch. Scale back before youspeakorwrite. and reactingtothestressor. Think between respondingtoastressor not sendit? That isthedifference days later, youwereglad did how, whenyoulookedatitthree but heldoffsending?Remember that scathingletteryouwrote appropriate response.Remember of reacting,taketimetoconsideran reflection ofthisstressor?Instead Are yourthoughtsanaccurate and evaluateyourthoughts. the situationcausingyoustress perception. is a“stressor”basedon“ Remember, whethersomething how youarereactingtoastressor. Response React vs. : Do somethingyouenjoy. : No procrastination! For Noprocrastination!For : ” Take timetoappraise :
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Exercise those pastimes. you shouldgobacktosomeof have gobbledupyourtime?Maybe Try itbeforeyou dismisstheidea. find thetypethat isrightforyou. with justrelaxingmusic. You can meditation videos,bothguided and and YouTube hasthousandsof available withguidedmeditations, effect. Therearemultipleapps any meditationwillhavethesame only domindfulnessmeditation, Zinn” on YouTube. “Mindfulness withJonKabat- on thispractice,youcanwatch Illness Mind toFaceStress, Pain,and the Wisdom ofYour Bodyand in basis ofthisprogramisdescribed Meditation.” The “Mindfulness medical problems,whichhecalled patients withchronicpainandother treat UniversityofMassachusetts techniques forastressclinicto Meditation physical well-being. your mentalstateaswell Sleep very potentantidotetostress. to thatofmorphine.Exerciseisa positive feelinginthebody, similar pain. Endorphinsalso triggera that reduceyourperceptionof the receptorsinyourbrain These endorphinsinteract with releases chemicalscalled endorphins. When you exercise,yourbody FullCatastrophe Living:Using : . Foradditionalinformation Sleep deprivationcanaffect : Get your heart rate up! Get yourheartrateup! : Kabat-Zinndeveloped
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9. PHOTO CREDIT: SHUTTERSTOCK Nevada Lawyer v1.0MockupNew.indd 1 time forprofessionalhelp. Your or grippedbyanxiety, itmay be you arestillfeelingdepressed tried thepositivestrategies,but help Professional NEVADA’S FINEST ADR PROFESSIONALS THE ROAD TO RESOLUTION CAN BE IMPOSSIBLE TO FIND. arm APPLE HAIRE WILL HELP WILL Y reduce your perception of pain. the receptors in your brain that These endorphins interact with chemicals called endorphins. you exercise,your body releases Get your heart rate up! When : If youhave AURBACH KUNIN o U FINdY KUZEMKA BARKER o U time toconsiderimplementing overly stressed,takesome comes tomindwhomaybe you personallyoracolleague information resonateswith chronic stress.Ifanyofthis may exacerbatethetollof deal withit.Justignoringit to learnrecognizeand every life;thechallengeis dealing withchronicstress. some ofthestrategiesfor r W Stress isapartof counselor aswell. with apsychologistor may wishtoconsult such distress,you in yourlifecausing But, ifthereissomething anxiety ordepression. prescribe medications for family practitionermay P a AUS BECKER Y. t IAN armadr.com CHERRY S
AItt A 4. 3. 2. 1. |855.777.4 wKbM_vJc https://www.youtube.com/watch?v=3nw 4546. Kabat-Zinn, symptoms http://www.anxietycentre.com/anxiety detecting-depression#1 https://www.webmd.com/depression/guide/ Cisneros &Marias. Insurance Co.with for ZurichAmerican is astafflegalattorney JANET C. PANCOAST t GIULIANI OGLIA tt . I
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