Toolkit for Sustainable Legal Practice.

• Professional Quality of Life Scale (ProQOL): Measure compassion fatigue, burnout, and secondary trauma.

• Lawyer Well-Being Dimensions Check: Reflect on occupational, emotional, social, financial, physical, and spiritual health.

• Daily Energy Inventory: Track tasks/clients that drain vs. restore energy.

• Red Flag Checklist: Early warning signs (sleep trouble, irritability, avoidance, cynicism, emotional numbing).

• Oldenberg Burnout Inventory: Measure burnout, disengagement, and exhaustion.

Techniques to use before, during, and after challenging cases.

In-the-Moment (30 sec–2 min)

• How to do it:

1. Sit comfortably, feet flat on the ground.
   

2. Inhale through your nose for a slow count of 4.
   

3. Hold your breath gently for a count of 4.
   

4. Exhale slowly through your mouth for a count of 4.
   

5. Hold again for a count of 4.
   

6. Repeat 3–5 cycles.

   ✅ Tip for lawyers: Try this before walking into a deposition or when you notice your heart racing during court.

5 senses grounding (see/hear/feel/smell/taste)

• How to do it:

1. Look around and name 5 things you can see.
   

2. Notice 4 things you can feel (your chair, the floor, clothing).
   

3. Identify 3 things you can hear (typing, traffic, your own breath).
   

4. Notice 2 things you can smell.
   

5. Identify 1 thing you can taste (coffee, gum, your breath).
   

   ✅ Tip for lawyers: Use this after reviewing graphic evidence or listening to emotionally intense testimony to re-anchor in the present moment.

Posture reset

• How to do it:

1. Place both feet firmly on the floor.
   

2. Roll your shoulders back and down.
   

3. Straighten your spine and lift your chin slightly.
   

4. Take one deep, intentional breath.
   

   ✅ Tip for lawyers: Use this before delivering an argument or while seated in court to instantly project confidence and calm.

Palm press / hand clasp

• How to do it:

1. Press your palms together firmly in front of your chest.
   

2. Hold for 10–20 seconds, noticing the pressure.
   

3. Release slowly and relax your hands.
   

   ✅ Tip for lawyers: Discreetly use this at counsel table or in a meeting to ground yourself without anyone noticing.

Cooling breath (Sitali)

• How to do it:

1. If you can, roll your tongue into a tube (if not, gently purse your lips).
   

2. Inhale slowly through your mouth, feeling cool air.
   

3. Close your mouth and exhale slowly through your nose.
   

4. Repeat 5–10 breaths.
   

   ✅ Tip for lawyers: Helpful during heated exchanges or when adrenaline spikes, as it calms the nervous system quickly.

“Case name, not me” mantra

• How to do it:

1. Take a slow breath in.
   

2. Say to yourself (silently or softly): “This is [Case Name]…”
   

3. Exhale and add: “…it is not me.”
   

4. Repeat 2–3 times, letting the separation sink in.
   ✅ Tip for lawyers: Use this when a client’s trauma or case details feel overwhelming, to remind yourself that their burden does not define you.

Grounding Strategies Card PDF:

📄 Download the Grounding Strategies Card

Boundary scripts with clients

• How to use: Prepare short, respectful phrases you can use when conversations run long or become overwhelming. For example:

  • “I want to give this the attention it deserves—let’s revisit tomorrow.”

  • “I’ll review this further and circle back by [time].”

  • “I need to pause here so I can give you my best work.”

• Why it helps: Scripts reduce decision fatigue, set professional boundaries, and prevent emotional overload without damaging rapport.
  

Transition rituals (change clothes, wash hands, brief walk)

• How to use: Choose a symbolic action at the end of your workday (or after a difficult case moment) that signals “I’m off duty now.” Examples:

  • Change out of work clothes.

  • Wash hands and say “done for today.”

  • Take a brief walk around the block before re-entering home space.

• Why it helps: These cues train your body and mind to release work stress  and protect home life.

Mini journaling: “What drained me? What sustained me?”

• How to use: Spend 2–3 minutes writing down:

  • One moment that drained you today.

  • One moment that gave you energy or meaning.

  • One adjustment you’d like to make tomorrow.

• Why it helps: Quick reflection builds awareness of patterns—so you can do more of what fuels you and manage what depletes you.
  

Anchor object on desk

• How to use: Keep a small object with personal meaning (stone, photo, token, inspirational quote). When you feel overwhelmed, place your hand on it for a moment.

• Why it helps: The tactile reminder grounds you in something steady and bigger than the stress of the moment.

1-minute stretch or mindful walk

• How to use: Once or twice daily, stand and stretch (shoulder rolls, back stretch, deep breath) or take a short walk, focusing on your breath or each step.

• Why it helps: Even one minute of movement interrupts tension cycles, refreshes focus, and reminds you that you’re more than your chair or computer screen.

Gratitude practice

• How to use: Each day, write down or say aloud 1–3 things you’re grateful for. They don’t have to be big: a supportive colleague, a good cup of coffee, finishing a brief.

• Why it helps: Shifting attention to positive moments can balance the weight of constant client crises and re-anchor you in purpose. text goes here

Somatic discharge (shake out stress)

• How to use: Stand up, shake out your arms and legs for 30–60 seconds, roll your shoulders, or stomp your feet lightly. Imagine the stress leaving your body with each shake.

• Why it helps: Stress often lingers in the body as muscle tension. This quick “reset” discharges pent-up energy and creates physical relief.
  

Visualization: filing stress away

• How to use: Close your eyes and picture today’s cases and stressors as papers or files. Place them into a mental file cabinet, close the drawer, and lock it. Say to yourself, “I’ll come back tomorrow—today is complete.”

• Why it helps: This symbolic ritual helps the brain “close tabs” and release ruminations about unfinished work.
  
  

Desk/briefcase closure

• How to use: At the end of the day, physically close your laptop, tidy your desk, or pack away your briefcase. As you do it, take a deep breath and say, “Workday closed.”

• Why it helps: Physical closure cues the mind that it’s time to transition out of work mode, preventing endless “just one more task” cycles.
  
  

Music reset playlist

• How to use: Create two playlists: one calming (to downshift) and one energizing (to boost mood). Play a track as you wrap up work or commute home.

• Why it helps: Music can quickly shift emotional states. Using it intentionally creates a transition marker between stressful work and personal life.

5 minutes outside

• How to use: Step outside—even if only onto a balcony or sidewalk. Notice the sky, air, and sounds around you. Take slow, deep breaths while looking at something natural (tree, horizon, or even a patch of sky).

• Why it helps: A brief dose of nature and fresh air lowers stress hormones and helps reset your nervous system after a long day indoors.

Reflection: “What do I want to release today?”

• How to use: Before ending your workday, pause for 1–2 minutes. Ask yourself: “What do I want to release today?” Write it on a slip of paper, journal it, or simply say it silently.

• Why it helps: Naming and letting go of stressors creates closure, reduces rumination, and makes room for rest and recovery. text goes here

Peer debrief (structured reflection with colleague)

• How to use: Schedule a 10–15 minute check-in with a trusted peer. Take turns sharing:

1. One challenging moment from the week.

2. One meaningful or rewarding moment.

3. What you want to let go of before next week.

• Why it helps: Saying things out loud reduces the mental load, normalizes challenges, and strengthens peer support.

Movement practice (yoga, running, walking)

• How to use: Choose one form of physical movement that feels accessible. Schedule at least one session per week (ideally outdoors). Use the time to focus on your body’s movement, not on legal issues.

• Why it helps: Physical activity clears stress chemicals, increases resilience, and reminds you that you are more than your workload.

“No-law work” time block

• How to use: Block out 30–60 minutes weekly for an activity completely unrelated to law—reading a novel, cooking, gardening, or a hobby. Protect it on your calendar as you would a court date.

• Why it helps: Intentional separation from legal work replenishes mental energy and prevents identity from being consumed entirely by law practice.

Compassion reflection (remember a client with kindness, not burden)

• How to use: Once a week, recall one client and focus on their humanity. Think of one thing you admire or appreciate about them, separate from the stress of their case.

• Why it helps: Reframes client interactions from pure pressure to shared humanity, reinforcing purpose while preventing compassion fatigue.

Weekly energy trend review

• How to use: Review your Daily Energy Inventories from the week. Ask:

  • Which tasks consistently drained me?

  • Which restored me?

  • What patterns do I see?

  • What small shift can I try next week?

• Why it helps: Spotting patterns makes energy management proactive, not reactive—helping you plan your workload more sustainably.

Daily Energy Inventory:

This activity helps you track how different tasks and interactions throughout the day affect your energy. By assigning a score from -3 (very draining) to +3 (very restoring), you can begin to notice patterns in what depletes you and what fuels you. Use the Notes column to capture quick reflections. At the end of the day, review your table to identify adjustments that may help balance your energy.

Daily Energy Table

Weekly Review Prompts:

• Purpose: At the end of each week, take 5–10 minutes to step back and notice patterns in your energy, workload, and well-being. These small check-ins prevent stress from building unnoticed and help you make intentional adjustments.

  • What was most draining this week?

    • Think about specific tasks, cases, or interactions that left you feeling depleted.
      

    • Be as concrete as possible: “Client intake with X,” “Drafting discovery requests,” “Late-night email chains.”
      

    • Noticing patterns allows you to plan buffer time, delegate, or set boundaries in the future.

  • What was most energizing?

    • Identify the work moments that gave you energy or a sense of purpose.
      

    • Examples: “Delivering oral argument,” “Brainstorming with colleagues,” “Helping a client feel heard.”
      

    • These moments reveal where your strengths and motivation lie.
      

  • What one shift will I try next week?

  • Choose one small, practical adjustment you can make to reduce drains or increase energy.
    

• Examples:

  • Block 30 minutes between client calls.
    

  • Start a peer debrief after difficult hearings.
    

  • Schedule a daily 5-minute break mid-afternoon.
    

  • Keep it simple and realistic—the goal is progress, not perfection.

• Trauma Stewardship (Lipsky)
  

• The End of Burnout (Malesic)
  

• The Body Keeps the Score (van der Kolk)
  

• ABA “Path to Lawyer Well-Being” Report
  

• Podcast:The Resilient Lawyer (Jeena Cho)
  

• TED Talk: “How to Make Stress Your Friend” (Kelly McGonigal)

Mindfulness / Meditation Apps

• Headspace
  

• Calm
  

• Insight Timer

CBT / Stress Management Apps

• Sanvello
  

• MoodKit

Focus / Productivity Apps

• Focusmate
  

• Forest
  

• Freedom
  

Sleep / Rest Support Apps

• Sleep Cycle

• Pzizz

Peer Debrief Guide: 15-min structure (what happened, what felt hard, what I’m carrying, what I’m releasing).

• Purpose: To process difficult cases or moments in a structured, confidential way with a trusted peer.

  How to do it:

1. Set the frame (1 min): Agree on confidentiality and time limit.
   

2. What happened? (3 min): Briefly describe the case or interaction—stick to facts.
   

3. What felt hard? (3 min): Share the emotional or cognitive impact. Examples: frustration, sadness, anger, confusion.
   

4. What am I carrying? (3 min): Identify what lingers (e.g., tension, self-doubt, client’s story).
   

5. What can I release? (3 min): State aloud what you will let go of for now. Example: “I release the feeling that I should have done more.”
   

6. Close (2 min): Take one deep breath together. Optionally, end with a grounding strategy (e.g., stretch, affirmation).

✅ Tip: Keep it focused and time-bound. This is not a case strategy session—it’s about well-being and support.

Mentorship / Buddy System:

• Monthly check-ins.

  • Purpose: To build accountability, perspective, and long-term resilience by staying connected with another lawyer.

  • How to do it:

    • Pair Up: Choose a peer, colleague, or mentor who understands your practice context.
      

    • Frequency: Check in monthly (in person, phone, or virtual).
      

    • Structure for 20–30 min:
      

  • Share one success and one struggle from the past month.
    

  • Exchange one well-being strategy you tried.
    

  • Set one small intention for the coming month.
    

• Optional: Keep a running “Buddy Journal” where you each record highlights and commitments.
  

✅ Tip: Mutual accountability helps prevent isolation and builds trust outside of competitive dynamics.

Professional Networks:

Mindfulness in Law Society, ABA Lawyer Assistance Programs, state/local bar wellness committees.

• Purpose: To connect lawyers with broader communities that support mental health, mindfulness, and resilience in the profession.

  • Examples:

  • Mindfulness in Law Society (mindfulnessinlawsociety.com) – A national community promoting meditation, mindfulness, and compassion practices for legal professionals.
    

  • ABA Lawyer Assistance Programs (LAPs) (americanbar.org/groups/lawyer_assistance) – Confidential state-by-state services for mental health, substance use, and stress support.
    

  • State & Local Bar Wellness Committees – Many bars have dedicated committees hosting events, CLEs, and wellness initiatives tailored to regional legal communities.
    

✅ Tip: Encourage lawyers to attend at least one outside network event per year—it normalizes well-being and expands support beyond the firm.

Workload mapping: Rotate high-burden cases.

• How to use: Once a month, review your active matters. Identify which cases are emotionally heavy (e.g., trauma, abuse, high conflict) and which are lower-burden. Aim to balance your workload so you’re not carrying multiple high-intensity cases at once. If you’re in a firm, advocate for case rotation across attorneys.

• Why it helps: Prevents compassion fatigue and spreads emotional load more evenly across the team.

Time buffering: 5–10 minutes between hearings/calls.

• How to use: Block short recovery periods in your calendar after depositions, client calls, or hearings. Even 5 minutes can be used to stretch, breathe, or jot quick notes before moving on.

• Why it helps: Reduces “cognitive whiplash” and allows emotional reset between intense tasks.

Task batching: Group client calls, motions drafting.

• How to use: Schedule blocks for similar activities—such as drafting motions, responding to emails, or making client calls—rather than switching rapidly between tasks.

Why it helps: Conserves mental energy, increases efficiency, and limits the stress of constant context-switching.

Lead-in/out rituals: Short grounding before/after court.

• How to use: Before entering court, pause for one grounding breath or repeat a short affirmation (e.g., “I am prepared, I am steady”). After court or a difficult meeting, take 1–2 minutes to write down what you want to leave behind before moving on.

Why it helps: Provides emotional “bookends” to stressful events, preventing spillover into the rest of your day.

Delegation: Share admin tasks.

• How to use: Identify tasks that can be handled by support staff, paralegals, or junior colleagues (e.g., scheduling, routine filings, preliminary research). Let go of the urge to do everything yourself.

• Why it helps: Preserves your time and emotional energy for work that requires your legal expertise and judgment.
  
  

Boundaries: Client response windows, limited after-hours email.

• How to use: Set clear expectations in retainer agreements or onboarding documents, e.g., “I respond to emails within 24 hours on business days.” Avoid sending non-urgent emails late at night or on weekends.

• Why it helps: Protects personal recovery time, models healthy norms, and prevents burnout from being “always on.”
  
  

Ethical framing: Well-being supports competence and ethical practice.

• How to use: Reframe self-care not as indulgence but as part of your duty of competence. A rested, focused lawyer provides better representation, makes fewer errors, and upholds ethical obligations.

• Why it helps: Grounds wellness practices in professional identity—making them harder to dismiss as optional or “soft.”
  

When to Seek Professional Help

It’s normal for legal work to be stressful, but there are times when support from a licensed professional is essential. Consider reaching out if you experience:

• Persistent sadness, anxiety, or irritability that interferes with work or daily life.

• Difficulty sleeping or eating that lasts more than a few weeks.

• Increased reliance on alcohol or substances to cope.

• Loss of motivation, purpose, or enjoyment in both work and personal life.

• Thoughts of hopelessness, self-harm, or suicide.

✅ Tip: A good rule of thumb — if stress or symptoms are lasting longer than two weeks, intensifying, or interfering with your professional duties or personal relationships, it’s time to seek help.

How to Find Professional Support

• Lawyer Assistance Programs (LAPs): Every state offers free, confidential services for lawyers. Directory: ABA LAP Programs

• Through Your Medical Plan: Check your health insurance provider’s website for covered therapists, psychologists, or psychiatrists. Most plans have searchable directories.

• Private Online Directories: Psychology Today’s Therapist Finder allows you to filter by specialty, insurance, and location.

• Employee Assistance Program (EAP): If your firm or employer offers an EAP, this can provide short-term counseling and referrals at no cost.

Empower Trial Consulting
As part of our mission to support sustainable legal practice, Empower Trial Consulting can assist law firms and individual lawyers in:

• Identifying when professional support may be appropriate.

• Providing referrals to trusted therapist networks, wellness programs, or lawyer-focused resources.

• Offering resilience training and tailored workshops to reduce stigma around seeking help.

📩 Contact: Empower Trial Consulting

988 Suicide & Crisis Lifeline

• What it is: A free, confidential 24/7 crisis line available across the U.S. for anyone experiencing suicidal thoughts, mental health crisis, or substance use crisis.

• How to use: Dial 988 from any phone. You will be connected to trained crisis counselors. Text and chat options are also available.
  

  • Link: 988lifeline.org
    

State Lawyer Assistance Programs (confidential)

• What it is: Every U.S. state and many territories provide a Lawyer Assistance Program (LAP) offering free and confidential services to attorneys, judges, and law students. These programs address issues like stress, depression, substance use, burnout, and professional pressures.

• How to access:

  • Find your state’s LAP through the ABA directory here: ABA Directory of Lawyer Assistance Programs

  • Services often include confidential counseling, peer support groups, referrals, and crisis support.

Firm/Employer EAP resources

• What it is: Many firms, organizations, and universities provide an Employee Assistance Program (EAP), which offers free, confidential short-term counseling, legal and financial consultations, and referrals to community providers.
  

  • Action Step: Ask HR or Benefits whether your organization has an EAP. Save their phone number/email in your phone for quick access.
    

  • ✅ Tip: Emphasize to employees that EAP services are confidential and not reported back to supervisors.

Emergency peer/team protocols: Who covers my cases if I need to step away?

• What it is: A firm-level plan that identifies who covers your cases, clients, and deadlines if you need to step away suddenly due to illness, crisis, or personal emergency.

• How to use:

  • Identify at least one colleague who can step in for urgent matters.
    

  • Share essential case information securely (e.g., key deadlines, client contact details) in a way that protects confidentiality.
    

  • Establish a “crisis coverage protocol” within your practice group or firm.
    

• Why it matters: Lawyers often delay asking for help because they fear clients will be left unserved. Knowing who will cover you reduces anxiety and makes it easier to step back when needed. text goes here