Over the last month many people have been stuck at home — sometimes with people they would rather not be around! Maintaining a healthy relationship can be a struggle in the best of times, let alone during times of stress. A new podcast from psychologist and author Rick Hanson looks at how individuals and families can deal with the interpersonal stress that comes from being stuck together, as well as the sadness and loss that comes from being separated from things we love. Check it out here.

The Center for Mindful Self-Compassion is hosting free daily mindfulness session for those seeking connection and calm during this time of uncertainty. People from all over the world are joining these Zoom sessions, providing the benefit of meditating in community and connecting with others while we are mostly living in isolation. Each session runs 45 minutes with brief introductory remarks, a meditation exercise for about 20-25 minutes, and a chance to encourage one another at the end of the session. They are offered four times each day. Sign up here!

As more employees are working from home and kids are continuing their studies through distance learning, it may be difficult to find a good “groove” for everyone in the household. Wellness professionals stress the importance of creating and maintaining a routine and schedule to give everyone a sense of purpose. The American Psychiatric Association’s Workplace Mental Health recommends (1) designating a space for each family member to work and learn, (2) building in breaks for recharging and (3) working reasonable hours. It can be tempting to work more than normal, but stick to a schedule with healthy boundaries.

The COVID-19 pandemic means that many are working from home for the first time, isolated from co-workers, friends and family. Disruptions to our daily routines also are causing anxiety, stress and strain — physically, mentally and financially. During this time, it is especially important to take care of our mental health and well-being. The Center for Workplace Mental Health has a number of tips to follow, including keeping a regular schedule, staying connected to family and friends through technology, and continuing to be active. Read more of the center’s recommendations here.

In addition to all of the advice for how to remain physically healthy during the COVID-19 pandemic, mental health professionals are warning of the need to stay mentally healthy. According to the Centers for Disease Control, managing anxiety and stress at this time means we should do four things: (1) take breaks from watching, reading, or listening to news stories, including social media; (2) take care of our bodies by eating healthy, continuing to exercise and getting plenty of sleep; (3) make time to engage in enjoyable activities; and (4) connect with others. Talk with people you trust about your concerns and how you are feeling, and share these strategies with others. The TBA has additional resources for attorney well-being provided by the ABA Commission on Lawyers Assistance Programs posted on its Coronavirus Information Center or for download here.

New research from Cornell University shows just how powerful nature can be for mental and physical health. From protection from chronic diseases like diabetes, heart disease and obesity, to improved mental health, the benefits of spending time outdoors are so great doctors are now prescribing visits to nature for their patients. And recent studies are providing guidance on how often we need to be getting outdoors to reap these benefits. A review of the university’s studies was recently published in Frontiers in Psychology. An article in Eating Well recaps the findings. Bottom line: just 10-50 minutes sitting or walking in natural spaces can do wonders for our mental and physical health.

The American Bar Association campaign to advance well-being in the legal profession — aimed at both legal employers and individual lawyers — continues to grow. Since its launch in 2018, 160 legal employers have pledged to improve lawyer wellness. In addition, the ABA Commission on Lawyer Assistance Programs is working to reduce lawyers’ reluctance to step forward to address mental health and substance-use disorders through an awareness initiative that features the personal recovery stories of lawyers, judges and law students. Check out the “Speaking Out to End Stigma” resources online.

Are you prioritizing your friendships? In her new book, Friendship: The Evolution, Biology, and Extraordinary Power of Life's Fundamental Bond, science writer Lydia Denworth details the importance of friendship and how those connections play a crucial role in our health. “Very few people understand that your social relationships can actually change your health,” she said in an interview with NPR. “They can change your cardiovascular system, your immune system, how you sleep, your cognitive health.” Even with new science pointing to the impact friendship has on our health on a cellular level, Denworth believes close connections are still being taken for granted. She says she hopes instead of thinking of friendships as another chore, people will prioritize them and know that when they do, they're doing something good for their health. Read the full interview on NPR.

Rick Hanson, Ph.D., with Being Well, writes about the importance of finding your North Star — the thing that brings you peace and calms your fears. He says, “When you find your North Star, you know where you’re headed. That alone feels good. Plus, your North Star is (presumably) wholesome and vital, so aiming toward it will bring more and more happiness and benefit to yourself and others. And you can dream bigger dreams and take more chances in life since if you lose your way, you've got a beacon to home in on. It's OK for your North Star to change over time. But whatever it is right now, let it guide you." Learn how to find your North Star and how to harness it for “clarity, meaning, and richness” in Hanson's recent blog.

Over the last three weeks we have looked at 10 tips to cope with anxiety from psychologists Matthew McKay and Jeffrey C. Wood. As a wrap up today, the doctors encourage individuals to pick strategies that work best and practice them regularly; remember that different situations might call for different strategies; and overall try to maintain a flexible mindset. If one technique isn’t helpful, reach for something else. And, if you’re finding it especially hard to cope, don’t hesitate to work with a therapist. Each of us can benefit from professional help at different points in our lives.