Psychologist and author Rick Hanson is offering free guided meditations every Wednesday via Zoom. Hanson says these activities are important given that research indicates meditation is a powerful way to develop greater resilience, compassion and happiness. Everyone is welcome, and no background in meditation is needed. Each session will start with a guided meditation followed by comments from Hanson and a time for questions. Sessions will run from 8-9:30 p.m. CDT / 9-10:30 p.m. EDT. Sign up here or watch archived sessions.

The STOP practice is a great tool for difficult moments. The four steps can take as little as a few seconds to a few minutes to complete. There are no rules as to how much time should be spent doing each step. Try it out and adjust as needed. Here are the steps: S - Stop what you are doing. Give yourself a moment to rest, pause, and collect yourself. T - Take a conscious breath then take a deeper breath, or two. Now breathe deeply. O - Observe. Take note of your thoughts, emotions or bodily sensations, and then take note of your circumstances. Notice how you can be in a situation without being ruled by it. P - Proceed with intentionality, taking the next step in your day from a place of strength, wisdom, and presence. According to Rhonda V. Magee, a law professor and facilitator of mindfulness interventions, the STOP tool can be used whenever we feel distress to create space to observe and tame our feelings. Read more from Magee on Mindful.org.

Yesterday’s Better Right Now program from the TBA Attorney Well Being Committee focused on findings from research regarding lawyer happiness. Professor Larry Krieger with Florida State University College of Law highlighted five elements that contribute to happiness: (1) realizing the experiences you truly need to be fulfilled; (2) emphasizing connection above competition or comparison; (3) experiencing joy, love and inspiration every day; (4) realizing that all achievement starts inside; and (5) improving rather than surrendering your health in your practice. Krieger also encourages lawyers to do several small things each day to take care of themselves. These can include breathing exercises, a quick walk or a music break. Materials are online. 

A new podcast from psychologist Dr. Rick Hanson features a conversation with Dr. Alfiee M. Breland-Noble, a psychologist, expert in the mental health needs of the racially diverse, and founder of the mental health nonprofit the AAKOMA Project. According to Dr. Alfiee, racism and racist structures place an enormous mental health burden on people of color. She discusses the unique challenges faced by marginalized youth, stigmatization of mental health, disparities in access to mental health services, and how to manage traumatic stress.

In his book “Just One Thing,” Rick Hanson suggests an easy and straight-forward exercise that could have value for many people. In your mind or on paper, make a list of things that make you smile. Several times a day, look for moments to bring that list to mind ... and a smile to your face. Then notice the results. How do you feel inside? How do you act toward others? How do others respond to you? Savor these good feelings and successes. Smiling a few more times each day may not seem like much, but it will send wonderful ripples through your brain, body, mind and relationships.

May is Mental Health Month and one aspect of our health that may not get enough attention is our brains. But making smart lifestyle choices now will support brain health for years to come. In her book, Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster, Linda Graham writes there are eight ways to nurture healthy brain functioning: engaging in vigorous exercise, getting enough sleep (and making it deep sleep), eating a MIND diet (read her article for details), building cognitive reserve through learning, being curious and creative, laughing out loud, hanging out with other healthy brains, and turning off technology. Read more about each of these in Graham's article on Mindful.org.

Lawyer burnout is a serious problem. While legal work can be incredibly fulfilling, it also can be stressful and downright exhausting. Industrywide, a competitive culture and excessive hours are leading to overworked lawyers and widespread wellness and mental health struggles. A new resource from TBA Member Advantage Partner Clio looks at the causes, signs and consequences of burnout as well as how lawyers can prevent burnout, or deal with it once they have it.

The COVID-19 pandemic and response has created unprecedented tension, including unsettled work environments. This friction can manifest in overreactions and strained work relationships. While crisis can bring about positive connections and change in organizations, anxiety over the current situation is putting pressure on people's coping skills. Unfortunately, in stressful situations, it can be more challenging to demonstrate empathy. Harvard Business Review addresses these challenges and shares some tips for increasing compassion for colleagues, including accepting that people have very different coping approaches and avoiding comparing levels of distress with what others are experiencing.

A new study suggests that practicing acceptance helps reduce stress more than other mindfulness activities, Jill Suttie writes in an online article for mindful.org. “Learning how to accept your present-moment experience is really important for reducing stress,” says Emily Lindsay, one of the study’s coauthors. “It seems to be a key element of mindfulness training.” Mindfulness practices that specifically emphasize acceptance teach us a nonjudgmental attitude toward our experiences and help us to “stop focusing only on what’s wrong and to notice other feelings, sensations and thoughts occurring at the same time.” And “stress diminishes as you take in more of your experience,” Lindsay explains.

Law.com has embarked on a yearlong investigation into mental health across every sector of the legal profession, shining a light on mental health, addiction, stress and well-being; ways to destigmatize the issue; and methods to effectuate change. Among the resources available are expert commentaries, including a piece by Patrick Krill, founder of Krill Strategies, a behavioral health consulting firm focused on the legal industry. In a recent article, Krill encourages lawyers to take the time to develop strong habits to deal effectively with stress and anxiety — both to deal with the current crisis but also to be prepared for the rest of the year, which could bring additional tensions and divisions given national political events.