Navigating uncertainty as a lawyer
Uncertainty is no stranger to the legal community. Whether waiting for employment offers, discovery, opposing counsel to respond, or a verdict, for many lawyers, uncertainty can create a heightened sense of anxiety and distress, which can lead to burnout and professional dissatisfaction (LCMLA 2022).
Struggling with uncertainty and the unknown is a common part of human experience. Our brains are wired to protect us, scanning for potential threats and looking for evidence to fit that something could go wrong. When we don’t know what the future holds, our minds naturally try to fill in the blanks.
The next time you are adjusting to a new role or waiting for a performance evaluation, become curious about your emotional experience rather than trying to fight it. Acknowledge the feeling by noticing and naming the emotion. Where in your body do you feel it the most? You do not need to like, want, or approve of the emotion. You just allow it and make room for it. Painful emotions can carry valuable information. Consider what this emotion is telling you to face up to, tackle, or address. Uncover the wisdom of the emotion and take some time to appreciate it (Harris, 2022).
Our minds naturally generate stories and predictions during times of uncertainty. Although thoughts can feel convincing, they are not facts (Therapistaid, 2023). Notice the difference between saying “What if I’m going to disappoint my client?” and “I’m noticing I’m having the thought that I’m going to disappoint my client.” This small shift creates distance and reminds you that you are not your thoughts, but you are simply the one noticing them. When a “what if” thought comes up, imagine placing it on a leaf and letting it flow down a stream. Just like leaves on a stream, thoughts come and go.
Your entire life takes place in the present moment. You can't turn back time and negotiate a meeting different from two months ago, just as you can't fast forward to know the jury’s verdict of a trial happening in six months. During times of uncertainty, it’s common for the human mind to ruminate on the past and fixate on future possibilities. However, this often keeps us stuck rather than focusing on what we do have in the present moment. When you are lost in thought, practice noticing what you can see, hear, and smell in your immediate environment. This can help ground back to the present moment and shift to actionable steps in the here and now.
Anxiety often latches onto what we value the most in life. Spend this time looking at what matters most to you and reconnect with the reasons you chose this profession in the first place. What kind of person do you want to be, regardless of the outcome? Anxiety may be present, but it doesn’t have to decide your next step.
In the legal profession, it can be easy to tie your identity to your performance and accomplishments. You may begin to believe that one exam determines whether you are a success or failure, one mistake defines your competence, or one job interview determines whether you are “good enough.” When we attach our identity to our experiences, our sense of self becomes easily shaken based on outcomes. Whether you pass or fail the bar exam, win or lose a case, or receive a job offer, your worth remains unchanged. Bring attention to your thoughts and ask yourself, “Am I these thoughts, or am I the one noticing these thoughts?” If you are the one noticing them, you are connecting with your observing self (Therapistaid 2023).
References:
o Therapist Aid. (2023). Becoming psychologically flexible: ACT skill [Worksheet]. Therapist Aid. https://www.therapistaid.com/worksheets/becoming-psychologically-flexible
o Harris, R. (2022). Trauma-Focused ACT. Psychwire. https://psychwire.com/harris