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