Vermont Bar Journal, Vol. 40, No. 2 Vermont Bar Journal, Summer 2019 | Page 31
• Mental Effects on our Mind:
• Unable to focus, looking for distrac-
tions;
• Muddled thinking;
• Impaired judgment;
• Negative;
• Make hasty decisions; and
• Damage to short term memory due
to a reduction in gray matter.
• Emotional Effects:
• Loss of confidence;
• More Fussy;
• Irritable;
• Depressed;
• Anxious;
• Apathetic;
• Alienated;
• Apprehension; and
• Feeling overwhelmed by life.
• Behavioral Effects:
• More accident prone;
• Loss of appetite or overeating;
• Loss of sex drive;
• Drinking more alcohol;
• Smoking more – tobacco or mari-
juana;
• Insomnia; and
• Restlessness.
There are many different ways to cope
with stress, including:
www.vtbar.org
1. Numb the pain caused by the Stress;
2. Tolerate the stressor until it passes or
becomes less troublesome;
3. Change the source of the stress (quit
the job, leave the relationship, move,
etc.); and
4. Change your perspective of the situa-
tion by practicing being mindful.
• Due to energy being mobilized to
muscles there may be pain, tension
and spasms in neck and back as well
as jaw pain from teeth grinding;
• Narrows arteries in the heart, which
increases heart rate and the risk of
developing cardiovascular disease;
• Lowers metabolism, which leads to
weight gain;
• Lowers immunity, which increases ill-
nesses and infections;
• Increases overall inflammation and
oxidative damage;
• Skin irritations and acne;
• Decrease in collagen, which keeps
your skin elastic;
• Gastrointestinal effects, such as in-
testinal pain, gas or diarrhea, as the
gut bacteria is changed;
• Overall body fatigue: and
• Increases blood sugar levels, which
feels like:
• Headaches and other aches/
pains;
• Hard to concentrate;
• Thirsty or hungry;
• Drowsy or tired;
• Blurred vision;
• Dry mouth;
• Bloating; and
• Frequent urination.
I have tried all coping mechanisms and
have had the most lasting reduction in my
stress levels by practicing mindfulness.
Mindfulness has been defined by Jon Ka-
bat-Zinn as “Paying attention in a particular
way: on purpose, in the present moment,
and non-judgmentally.” Essentially, you
are choosing to be in the present moment
instead of allowing your mind to wander.
The best part about being mindful is that it
is completely free, doesn’t require any spe-
cial clothing or equipment and can occur
at any moment. The hard part about be-
ing mindful is that despite its simplicity, it is
perhaps the most challenging thing you will
ever do in a disciplined routine way. There
are many paths to practicing mindfulness,
including meditation, mindful movement
or yoga, awareness of the breath, being in
nature, mountain biking, trail running, rock
climbing or any activity that requires your
complete and utter focused attention.
So, why should you even attempt being
mindful in a disciplined and routine man-
ner? Because, in my opinion, the docu-
mented benefits of being mindful can low-
er or eliminate the negative effects of “Bad
Stress” or “Chronic Stress” in some really
powerful ways, including:
• Peace of Mind by increasing the levels
of dopamine, serotonin and oxytocin,
which are naturally produced during
the relaxed state of your parasympa-
thetic nervous system;
• Better Focus to have an enhanced abil-
ity to sustain your attention despite
distractions and with your increased
concentration there is a substantial in-
crease in productivity;
• Less Stressed, so you are able to cope
with challenges, changes and obsta-
cles in your life and work;
• Improvement in Immunity, so you can
avoid illness and stay healthier;
• Less Reactive during conflicts;
• More Present during conversations, so
you miss less critical information and
data;
• Better Memory;
• Increased Self-Awareness, so you can
see destructive habits within yourself
and change them;
• Better Work-Life Integration, as you
are mindfully creating a schedule that
makes time for the things you love the
most in life;
THE VERMONT BAR JOURNAL • SUMMER 2019
• Being More Creative and able to en-
gage in deeper thinking because it is
the space in our minds that allows us
to be creative and imaginative;
• Enhanced Clarity with the ability to ac-
tually see what is occurring without
judgment; and
• Increased Compassion and empathy
as you increase your ability to have a
deep understanding and kindness to-
wards yourself and others.
____________________
Mica Tucker and Samara Anderson are
co-chairs of the VBA Attorney Well-Being
Section. Please consider joining the online
community so we can share experiences
and support each other. If you are ready to
dive into the mindfulness pool and need
someone to help support you, please con-
tact Samara Anderson at thehappyhuman-
[email protected] to discuss opportuni-
ties to incorporate mindfulness and well-
ness into your stressful lives as attorneys
through workshops, courses or coaching.
31