Stress and anxiety are a part of life, especially during uncertain times, but they don't need to control us. Here are three ways to calm an anxious mind from Elisha Goldstein, Ph.D., clinical psychologist and founder of the Mindful Living Collective. First, “release the critic.” That means banishing self-critical thoughts that compound existing anxiety. Then, “tune into the senses” by using the 3×3 practice. Concentrate on three of your senses and then name three things you notice about them. This can help interrupt the automatic catastrophic thinking that’s fueling the anxiety. Finally, “channel your anxious energy.” If your anxiety isn’t severe, you can actually channel that energy into something productive such as going for a walk, cleaning, organizing or gardening. Read more or watch Goldstein’s video on the topic from Mindful.org.

Tara Haelle, a science journalist, public speaker and author, recently wrote that the ongoing uncertainty of the COVID-19 pandemic has resulted in depletion of our surge capacity — the collection of adaptive mental and physical systems we draw on for short-term survival in stressful situations. And when it is depleted it has to be renewed. But how do we adjust to an ever-changing situation where the “new normal” is indefinite uncertainty? Haelle’s suggestions include understanding and accepting the concept of ambiguous loss, recognizing the stages of grief, experimenting with “both-and” thinking, strengthening important relationships, and accepting that life is different right now and that is OK.

A consistent wind-down routine is the best way to train your body that it’s time for bed according to meditation app Headspace. Suggestions include setting a reminder that it’s time to wind down and being consistent with that routine. Headspace also recommends engaging in activities that you enjoy, like reading, knitting or listening to calming music. A calming activity helps shed the day's worries and prepare the mind and body for sleep. But don't make activities too stimulating and remember to reduce screen time.

A new article from sociologist Dr. Tracy Brower focuses on how to fight burnout, which can creep into our work routines — especially when working remotely — and leave us cynical, emotionally exhausted and ineffective. To fight these feelings, one surprising strategy is to expand our horizons, take on a new activity or learn a new skill. Learning expands our perspective, increases effectiveness, improves our reaction to challenges, reinforces our ability to adapt, and connects us to a new network of people and resources. So whether learning takes place in a formal or informal setting, be intentional to take advantage of the many opportunities available. And while learning for ourselves has many benefits, it’s even better when we can learn while helping others.

The COVID-19 pandemic has made feeling a sense of loss or feeling out of control universal themes. Understanding and processing these feelings can be daunting, but according to a recent CNN article featuring an interview with clinical psychologist Ronald Breazeale, pushing them aside can lead to more trouble down the road. Breazeale says the first step in the processing routine is accepting that you’re having certain feelings and recognizing what those emotions are. From there, talk them through with yourself or someone supportive, or write about them, to figure out what you can do to express them in a healthy way. Breazeale says it’s also important to know that this process is a continuing situation and something you’ll need to go through more than once. To deal with the added stress of the pandemic, Breazele says that “people are going to have to get comfortable with a lack of control.” He adds that “flexibility is going to be critical for people to get through this pandemic.”

Do you include acts of self-care on your calendar or to-do lists? Probably not, writes Rosario Lozada, chair-elect of the Association of American Law Schools’ Section on Balance in Legal Education and professor of law at Florida International University College of Law. Eight months into her training as a mindfulness facilitator in legal education, Lozada says she now includes activities such as meditation and stretching time on her calendar. Recognizing that lawyers can be reluctant to make these activities a priority, Lozada has come up with 10 steps to overcome any notions that acts of self-care are self-indulgent, weak or unproductive. Read more about her steps in the ABA Journal. Her bottom line? Pick an activity that renews and energizes you and then make it a recurring, high-priority event.

Lawyers often have to work with demanding and difficult-to-please clients, and these situations can cause anxiety and depression. Stan Popovich, the author of A Layman’s Guide To Managing Fear, offers several tips for managing the stress that can result from these interactions. His advice includes: being thoroughly prepared, getting everything in writing, learning how to communicate precisely and effectively, learning how to plan ahead, asking others for advice or assistance, and learning from past experiences. Learn more on Popovich’s website.

In need of some positive and uplifting content in your life? The Greater Good Science Center at UC Berkeley has released a list of 12 firms from 2019 that exemplify human strengths and virtues. According to the center, these movies challenge who we are and what we want to become. From films that showcase the power of forgiveness, to those that spotlight reconciliation, to those that shine a light on justice, these films provide uplifting stories during these challenging times.

A recent episode from Clio’s “Daily Matters” podcast pulls from a number of previous episodes to showcase multiple perspectives on mental wellness in the legal profession. From dealing with stress, anxiety or substance abuse, to managing yourself better and practicing mindfulness, there are many ways to protect overall well-being during this difficult time. Speakers include Jeena Cho, mindfulness educator with the “Resilient Lawyer” podcast; Paula Davis-Laack, founder and CEO of the Stress & Resilience Institute; and Allison Wolf, lawyer coach at ShiftWorks.

Anger, fear, compassion and a longing for justice are all emotions that affect our personal relationships as well as our communities. Professor Paul Gilbert, a renowned psychologist and scholar and president of The Compassionate Mind Foundation, is offering a free online lecture series that explores how compassion can help us during this time of heightened anxiety and uncertainty. There are 15 sessions that can be viewed at any time. Topics include “Imagining our Compassionate Selves,” “Understanding our Emotions,” “Thinking and Compassion,” “Empathy, Sympathy and Compassion for Others” and “Developing Our Compassionate Minds to Address Stress.” Check out the series here.