Lawyers Helping Lawyers: How to Start a Depression Support Group in Your Bar Community

I started a lawyer depression support group ten years ago. It’s one of the most meaningful things I’ve ever done. We started out with ten people.  It met once a month. Over time, it evolved into every other week.  We now gather once a week.  I’ve been asked many times about how to start a group.  Here are a few pointers to help you get going. They’re in no particular order of importance.

  1.   Be clear about what a support group is

A peer support group is a regular gathering of folks suffering from depression who share their struggles with fellow sufferers to gain insight, strength and hope. These meetings are less structured and more open-ended and the content doesn’t come from a mental health professional. In contrast, group therapy is more structured, focused on teaching, and has a clear outcome that the group is trying to reach. They’re led by a therapist. Since about 60% percent of those with depression also struggle with anxiety, it is likely that members will like to discuss both issues amongst themselves.

My Journey Into Less Sunlight, More Sleep

 

The daylight is shrinking. As I drive home at night, it’s as if nature is slowly pushing down on the dimmer switch with each passing day.

Usually, this time of year is a drag for me.  Metabolism becomes more slothful, my brain a bit foggier.  Diet changes. I go from slurpy gazpacho in the summer to the thick stews that made up Buffalo’s winter cuisine. Activity level tanks. Time on the elliptical replaced by sprawling on the couch.

I guess some would call it Seasonal Affective Disorder. I hate that term. We seem to pathologize everything these days.  So what if I tend to be a bit sadder, a tad more slothful. Is that a “disorder?” I think not.

Something seems better this year, however. It’s pretty clear that the more I sleep, the better I feel.  Summer meant seven hours of sleep; now I’m clocking nine.  I go to bed earlier, but wake up feeling fresher, and mentally sharper without the gloom of depression. 

Your Brain on Depression: A Fascinating Interview with Neuroscientist, Dr. Alex Korb

Podcast: Play in new window | Download

 

The following is an edited transcript of the podcast recorded interview with Dr. Alex Korb.  

Hi, I’m Dan Lukasik from lawyerswithdepression.com. Today’s guest is Dr. Alex Korb. Dr. Korb is a neuroscientist, writer, and coach.  He’s studied the brain for over fifteen years, attending Brown University as an undergraduate and earning his Ph.D. in neuroscience from UCLA. He has over a dozen peer-reviewed journal articles on depression and is also the author of the book, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression One Small Change at a Time. Interesting, he’s also coached the UCLA Women’s Ultimate Frisbee team for twelve seasons and is a three-time winner for Ultimate Coach of the Year.  His expertise extends into leadership and motivation, stress and anxietymindfulness, physical fitness, and even standup comedy. Welcome to the show.

One Trial Lawyer’s Tale: What Happens When Law Firms Don’t Talk About Mental Illness

The following blog was submitted by an anonymous lawyer.

Once upon a time, I was a trial attorney at a personal injury defense firm. I was good at it.  I always pushed hard; always did the best job possible.  I won a good share of cases, and, of course, lost a few as well.  I was valued highly enough to be made a partner shortly after joining the firm.

But I had a dirty little secret.  I had bipolar disorder, which was well-controlled through a close partnership with a good psychiatrist.  Still, in my mind, if word ever got out, my employers would see me as weak, a liability.  To a degree, I understood.  If the insurance companies that paid the bills learned that one of the firm’s trial attorneys had such a condition, their mandate would be clear: if you want our business, get rid of him. That is what I assumed.

Throughout my career, colleagues would make offhanded remarks about someone “not taking his medication.” I would grit my teeth and ignore it.

Why We Need to Talk About Lawyers’ Mental Health Now

Big law has a big problem.

The reality that lawyers suffer from high rates of mental health problems, addiction, and problem drinking can no longer be denied in light of the 2016 study conducted by the ABA Commission on Lawyer Assistance Programs and the Hazelden Betty Ford Foundation which has a nationally renowned drug and alcohol treatment center.

Now what?

A “National Task Force on Attorney Well-Being” was assembled following this study to make recommendations on what law schools, law firms, bar associations, and others, can do about these serious problems. I have read both the study, the task force’s report, and recent press reports coverage about how the recommendations of the task force are to be implemented.

To be frank, I am disappointed.

Do You Need To Take Medication For Your Depression?

Today’s guest post is by Dr. Eve Wood, a psychiatrist who treats lawyers, judges, and law students dealing with depression, anxiety, burnout or extreme stress.

Do you find yourself wondering if you need to be on medications for depression, or hoping you can stop them? If so, you are not alone!

In 1980, Americans filled 30 million prescriptions for antidepressants, and in 2010, 30 years later, the number of prescriptions for antidepressants filled had risen to 264 million in a year!

Increasing numbers of attorneys are being diagnosed with and treated for depression. According to the 2017 report of the National Task for on Lawyer Well-Being, …of nearly 13,000 currently practicing lawyers…approximately 28 percent, 19 percent, and 23 percent are struggling with some level of depression, anxiety, and stress, respectively.

10 Summer Depression Busters

Although my mood seems to be better with more sun, I understand why a substantial number of folks get more depressed in the summer. Extreme heat is hard to tolerate. In fact, in a study published in Science in 2013, researchers reported that as temperatures rose, the frequency of interpersonal violence increased by 4 percent, and intergroup conflicts by 14 percent.

There are four distinct types of people when it comes to weather and mood, according to a study published in Emotion in 2011.

  • Summer Lovers (better mood with warmer and sunnier weather)
  • Unaffected (weak associations between weather and mood)
  • Summer Haters (worse mood with warmer and sunnier weather)
  • Rain Haters (particularly bad mood on rainy days)

Ten percent of those diagnosed with seasonal affective disorder suffer symptoms at the brightest time of the year. The summer’s brutal heat, bright light, and long days can affect a person’s circadian rhythm and contribute to depression for the opposite reasons that winter conditions do.

If you’re a Summer Hater, or just notice that your mood is affected negatively by the heat, here are some summer depression busters that may help you better tolerate these months — maybe even enjoy them.

5 Good Ways to Boost Your Mood

Depression makes everything harder: motivation is low, we get little pleasure from things we normally enjoy, we have no energy, and relationships tend to be strained. Small wonder it’s the leading cause of disability in the world, according to the World Health Organization.

Several treatment options are effective in reducing depression. The majority of psychological treatments with strong research support are cognitive-behavioral (CBT) and focus on changing thoughts and behaviors to improve mood. Some forms of medication, such as the selective serotonin reuptake inhibitors (SSRIs), can be as effective as CBT, at least for as long as a person takes them.

So, which treatment option should a person choose? Obviously, it’s an individual choice and one that should be made in consultation with one’s doctor. For those who prefer to start with a psychological treatment—either because they’ve not found medications to be helpful and/or the side effects weren’t tolerable—CBT is a good candidate given the strong research support.

A recent study, the largest of its kind—showed that a simple treatment requiring less

Tackling Depression in the Workplace

I recently interviewed a friend and former co-worker who lost a career and a 13-year job due, in large part, to a bout of severe depression and anxiety that was not being managed well by her behavioral health specialist. This friend has depression in her family and had been through several depressive episodes in her life, but had come out of each of them with a combination of medication, support from friends, therapy, and self-exploration. In her 30+ years of working, she had never before lost a job because of her mental health issues.

Prior to this episode, she had been widely praised at her company for over a decade, and most of the time had received praise, bonuses, and regular raises. Her social security reports showed a steady upward trend in her compensation over the years that she had been in the workforce, the way it was supposed to. She felt she had done well professionally.

But then, things got hard. She had just left an abusive relationship, and the combination of trauma and her genetic predisposition to depression had sent her into a spiral of sometimes-suicidal depression, for which she sought professional help.

Recovery from Depression: The Power of Expectation

Recovery from depression depends in part on what you believe is possible for the future. If you are to recover at all, you have to take action at some point. It could be a series of small steps about your daily routine – eating breakfast, walking out the door to get fresh air and natural light, making a point of talking to someone each day.

Or it could be much larger, like going to a psychiatrist and starting treatment, regularly meditating, exercising frequently, taking long walks. Whatever it is, you need to feel motivated to overcome the inertia, to stop the loss of warming energy to the cold stillness of depression.

To feel motivation, you need to believe, however tentatively, that you can change for the better, to expect recovery from the worst symptoms. You’re likely to hit a lot of barriers, though, that make it hard to keep up positive expectations.

When you expect to fail, it often happens that you stop taking action to help yourself recover. The deeply ingrained habits of depressive thinking and belief can quickly take over. You might start making rules and setting goals.

If recovery is not total and permanent, it’s not recovery. Treatments can’t fail, depression relapse can’t happen. You can’t be recovered if you’re still on medication. You have to get better in six months or a year, or some fixed period of time.

Of course, the rules and goals are entirely your invention, but they’re part of the expectations you feel in your gut. If you can’t meet them, the disappointment confirms your deepest conviction that you can never succeed.

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