Rose Avarino
By Rose Avarino | August 21, 2024
This is a condensed version of an article that first appeared on Walker Law’s website.
Mental health is at the forefront of many social media platforms: from psychotherapists offering advice on self-care to individual influencers posting about their mental health journeys. But are we really prioritizing our mental health, especially among private law firms, where stress is rampant? Below is a glimpse of what Toronto lawyers and their staff are currently facing post-COVID-19, along with tips on how to cope and feel supported.
Since COVID-19 hit, much has changed in our workplaces, particularly how Toronto law firms practice law and how they are managed.
Post-COVID-19 Stressors
Self-Gratification
We live in a world of instant self-gratification that has intensified exponentially since COVID-19. Our expectations have increased. This means that we answer text messages and emails within seconds and feel inadequate if we don’t; that clients, opposing counsel, and third parties want responses in seconds; and that we send and answer emails after business hours and on weekends.
Working from home
Many Toronto lawyers and their staff now work now work from home or on a hybrid model. The courts today hold many hearings virtually, and client meetings are increasingly conducted by Zoom. Working from home has many benefits, but one of its biggest downfalls is that it’s easy to blur the lines between personal and work time. It is easy to stay in the comfort of our home and not go out for a break. We hear of spouses and partners who expect that their significant other who works from home will balance domestic and caregiving duties while working.
Online Filing
Post-COVID also brought online filing of court documents and limited in-person filing at court offices, resulting in less personal and phone contact with staff. Nowadays, we pose questions in emails to the “Civil Filing Office” of each court location – but at times, they go unanswered for many days.
What does this all mean? It may mean that lawyers and staff, already doing inherently pressure-filled work, are stretched beyond human capacity, frequently producing stress and burnout. Add to this an uncooperative or berating opposing counsel or party or not having proper support, and it becomes easy to see where this is all heading.
Coping with Stresses
The good news for lawyers and their staff is that there are ways to cope and feel supported.
Self-Care
“You can’t take care of anyone else unless you first take care of yourself” encapsulates the most important mental health initiative. Normalizing self-care and self-love means putting your mental health first. If we do not put ourselves first, we risk burnout that will impede our career and our ability to care for our families.
Self-care does not need to be overwhelming. It just needs to start, with something as small as waking up and being grateful for another day or wearing your favorite outfit, then moving on to bigger self-care initiatives.
Self-care is also:
- Being kind to yourself. We are harder on ourselves than we are on others. Letting go of that mindset and, instead, being kind, will alleviate a great deal of pressure;
- Taking breaks outside the office during the work day. This could be sitting outside or in the lobby away from your laptop;
- Having downtime for yourself – only you and no spouse/partner/loved ones or kids. This may take some effort because someone may have to watch the kids or care for a loved one, but it can be done. Some examples are:
- a 15-minute break for a walk or sitting in your backyard or on your balcony and taking in what you see and hear;
- Soaking in the bathtub with candles, music, or a book; and
- Reading, journaling, gardening, painting, or any other solo hobby;
- Planning and eating healthy meals;
- Exercising at least 2-3 days per week;
- Attending healthcare providers regularly (family physician, dentist, nutritionist, therapist, etc.) to prevent serious health issues; and
- Joining recreational programs such as sports, yoga, cooking.
Setting Boundaries
To implement self-care strategies that require your time and energy, you will need to normalize setting boundaries at your workplace with colleagues, managers, and clients. Try to communicate these boundaries and why you need them. This may be difficult at first, but once you implement the boundaries and stick by them, managers and clients will eventually honour then because they care and respect you. If they do not, consider a lateral move internally or a job change.
Setting boundaries can be:
- Being honest with your clients or manager. Let them know that unless it’s an emergency, you will not work past 5:00 p.m. or whatever time allows for your daily self-care needs. Obviously, there will be occasions when you will need to give up some of your self-care time for work-related items, but generally, let those affected know what your hours of work are;
- Not answering work emails past a certain time. Clients or managers will eventually learn that you will respond first thing in the morning during regular business hours;
- Asking your manager for assistance if you need it;
- Declining a project or work request. If you cannot decline, suggest that the deadline be extended or that other work go on the back burner;
- Declining some social client events; and
- If you are a manager, delegating more work to your staff.
Other General Mental Health Initiatives:
- Consider hiring help at home to assist with maintenance or care for children or elderly parents;
- Have a good night’s sleep;
- Spend time with people (colleagues, friends, or family) who truly support you and your values and cut out the people who don’t;
- Choose a workplace that supports you holistically (i.e. values you and your contributions, supports your career goals, etc.) and promotes mental health;
- Practice your faith;
- Let go of perfectionism. Not everything has to be 100% – 80% is okay too sometimes;
- Be true to yourself in assessing your capabilities. Do not take on a job or project that you cannot handle;
- Book off work for a hair or nail appointment, or a spa day;
- Take a staycation or vacation;
- Take a sabbatical;
- Know when you’re burning out and rest when you can;
- Adopt a pet; and
- Volunteer at your local food bank or church or seniors’ residence.
Getting Professional Help
If you’re not coping well and continue to feel unsupported in your workplace, seek professional assistance.
What mental health initiatives can an employer law firm implement?
Law firms can assist with their lawyers’ and staff’s mental wellness. Mental health initiatives need not be complicated or expensive. They can be as simple as promoting a healthy work environment where employees feel supported by management – in recognizing their contributions to the firm’s success (and not only in high billable hours or how many clients they bring in) or in giving employees work that aligns with career objectives. Law firms can also support employees by offering flexible work hours, work-from-home arrangements, initiatives that support personal responsibilities such as those involving children or elderly parents, or promoting a better work-life balance.
Law firms can also promote a mental wellness environment. They can do this by encouraging their lawyers and staff to take breaks, to take their allotted vacation time or their full maternity or paternity leaves of absence. Partners themselves can set an example by implementing some of these initiatives. When employees know their employer supports mental wellness generally, their mental health wellness increases, which results in higher productivity.
Other initiatives can include time off for “mental wellness days” (perhaps 2-3 days per year in addition to sick days), and paying for or extending benefits for psychotherapist treatments.
How Walker Law Supports Mental Health
Walker Law, where I am a senior law clerk, promotes a healthy work environment where its employees feel supported by management. They currently offer flexible work hours, work-from-home arrangements, and other accommodations. In addition, the firm implements employee satisfaction surveys to address a better work environment (there is always room for improvement), better work-life balance, and other mental health initiatives.
Walker Law offers “mental wellness days” in addition to sick days. It also offers some coverage for psychotherapy and other self-care sessions. The firm is currently hosting a mental health workshop featuring a psychotherapist and focusing on mindfulness and self-care, and is investigating subscribing to a mental wellness app geared to the workplace by way of assisting employees to prioritize mental health.
Conclusion
With all the stressors that Toronto lawyers and their staff face, poor mental health will not only lead to burnout but also impact physical health. This can lead to chronic and sometimes fatal conditions such as cancer and heart attacks. We can only hope that with the assistance of the firms that employ them, firms, lawyers and their staff will make their mental health a priority.
Rose Avarino is a senior law clerk at Walker Law.