The Mindful Lawyer Series - Module 3 Managing Stress, Thriving at Work and

Achieving a Healthy and Balanced Lifestyle OBA Career and Business Development

March 25, 2015 8:00 am to 9:00 am

SPEAKERS Dr. Odessa Gill, B.Sc, ND

Milisa Burns, LLB, ACPC, ACC, Certified Professional Coach, Strategic Evolution Coaching & Consulting

Melissa Moore, CPCA, PNRT, Aspire Health Clinic

oba.org/pd

300 - 20 Toronto Street, Toronto, ON, Canada M5C 2B8 416.869.1047 | 1.800.668.8900

Fax: 416.869.1390

OBA | Professional Development

Ontario Bar Association The Mindful Lawyers Series - Module 3 Managing Stress, Thriving at Work and Achieving a Healthy and Balanced Lifestyle

Date: Wednesday, March 25, 2015 | 8:00 am

Location: Twenty Toronto Street Conferences & Events 20 Toronto Street, 2nd Floor, Toronto

Agenda: 7:45 am Registration and Light Breakfast 8:00 am – 9:00 am Program including a Q & A Period

PROGRAM REGISTRATION IS ONLINE www.oba.org/pd Questions? pd@oba.org

300-20 Toronto St. Toronto, ON M5C 2B8 | Toll Free: 1-800-668-8900 | Tel: 416-869-1047 | Fax: 416-642-0424

This program contains 1 Professionalism Hour The OBA has been approved as an Accredited Provider of Professionalism Content by The Law Society of Upper Canada.

Live

Webcast

Let’s face it - the life of a lawyer is often stressful. Stress can actually help us meet the sudden demands that we face as busy lawyers. However, too much stress can take its toll on our physical, mental and emotional well-being. Chronic stress can affect our personal lives and our ability to serve our clients. Find out techniques to help you manage your time, create work life balance and reduce and deal with stress to enhance your performance in the practice of law.

Speakers: Dr. Odessa Gill, B.Sc, ND Milisa Burns, LLB, ACPC, ACC, Certified Professional Coach, Strategic Evolution Coaching & Consulting Melissa Moore, CPCA, PNRT, Aspire Health Clinic

OBA | Professional Development

Milisa Burns

I am a certified professional coach (ACPC and ACC) with

my own practice, Strategic Evolution Coaching & Consulting, which I founded in 2006. I trained as a coach at Adler International Learning. I also have a BA from McGill University and a law degree from the University of Toronto. I practiced law for six years, both privately at Stikeman, Elliott as a corporate lawyer, and in-house at Call-Net Enterprises, which owned Sprint Canada. At Call-Net, I enjoyed, in particular, working on human resources issues, which ultimately led to my interest in coaching. I then spent time as an at-home parent to my three children here in Toronto. During that time I was a very active volunteer at Metro Mothers’ Network and developed extensive experience in facilitating groups.

My coaching practice focuses on professional women in high stress work environments, including physicians, accountants, lawyers and business women. I offer my genuine interest and a wish to see my clients thrive and evolve in a way that they have designed using the coaching process where they need and want it. I have a passion for partnering with my clients to discover their values, their strengths, their passions, their wants and needs and their dreams. In light of these discoveries, I help my clients clarify their goals and then to move on to attain them.

Odessa Gill Odessa Gill is a licensed Naturopathic Doctor and co-founder of Aspire

Health, a multi-disciplinary clinic in Bloor West Village. Prior to studies in Naturopathic Medicine, she received a BSc degree in the field of Microbiology and Immunology from McGill University in Montreal, Quebec. In Toronto, Odessa has experience in the pharmaceutical industry working as a Protocol Writer for Biovail Contract Research Company and at the Hospital for Sick Children in the Pediatric Brain Tumour Research Laboratory. In addition to providing services at her clinic, she has worked as a Naturopathic Consultant for Loblaw Ltd and Purity Life Health Products. She has also co-authoured a cookbook titled The Accommodating Kitchen: An Easy Guide to Allergy-free Cooking. She is a member of the Ontario Association of Naturopathic Doctors (OAND), and Canadian Association of Naturopathic Doctors (CAND). Areas of interest include Stress Management, Hormonal Health, and Fertility Care.

Program Participants

OBA | Professional Development

Melissa Moore Melissa Moore is a Psychotherapist and practices in Bloor West Village at

Aspire Health Clinic. She is one of the few certified PNRT practitioners in North America. PNRT is a specialized therapeutic process that works to uncover and eliminate the limiting belief systems trapped in the subconscious mind. She has a special interest in medical intuition and has extensively studied the mind body connection. With over 12 years of experience in the performing arts, Melissa’s sessions offer creativity and free expression. She is passionate about the human potential movement and is influenced by the work of Louise Hay and Caroline Myss. Melissa believes that by understanding who we are on a deeper level, we gain greater access to our inner joy and strength. Melissa is a sought after guest speaker and has lectured on topics such as 'mindful meditation', the ‘power of affirmations’ and ‘emotional eating.' She is a dedicated peer mentor and has helped many women re-invent their lives.

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STRESS MANAGEMENT STRATEGIES FROM ANATUROPATHICNATUROPATHICPERSPECTIVEBy: Dr. Odessa Gill, BSc., N.D.

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© Can Stock Photo Inc. / 4774344sean

‘There is never enough time to accomplish what you need to do in a day, but there is 

power in Choice.’

2015 Aspire Health© Can Stock Photo Inc. / osons

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2012 Ipsos Reid Poll  – Canadian Bar Association

Q10. Please indicate whether you have personally confronted any of these issues, whether you personally know of lawyers in your practice who have or whether you personally know of lawyers outside of your practice who have.  Base: All respondents n=1180

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Cortisol Synthesis

© Brian M. Sweis/ Wikimedia Commons / CC‐BY‐SA‐3.0 / GFDL

Hypothalamic‐Pituitary‐Adrenal Axis (HPA Axis)

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Cortisol and Neurotransmitters (adrenaline) create a cascade of events in our body, known as the Fight or Flight Reaction.

• Increase in glucose levelsIncrease in glucose levels• Decrease in immune response• Increased sweating• Increased heart rate• Pupil dilation• Decreased peristalsis

2015 Aspire Health

© Can Stock Photo Inc. / HitToon

What are the long term effects from continued cortisol synthesis?

1. Hypertension2 Impaired glucose metabolism2. Impaired glucose metabolism3. Suppression of the immune system4. A condition called Adrenal Burnout

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• Alcohol intolerance• Allergies (environmental and food)• Depression• Anxiety• Irritability

Common Symptoms Related to Adrenal Burnout

• Mood swings• Poor memory• Weight gain in waist and hips• Excessive hunger• Digestive disorders• Exhaustion• Insomnia or disturbed sleep• Headaches/migraines• Hair loss• Immune deficiency• Inability to focus• Dry skin• Diminished sex drive• Weakness

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Naturopathic Treatment for Stress / Adrenal Burnout

1. Vitamin Therapy ‐ Focuses on B‐vitamins and Antioxidants (Vitamin A, C and E)and E).

2. Specialized Testing ‐ Assessing the level of stress (cortisol values), nutrient deficiencies and neurotransmitter levels.

3. Herbal Medicine –Withania and Astragalus (adaptive herbs)4. Acupuncture  and Traditional Chinese Medicine (TCM).5. Lifestyle Counselling – A review of life goals, physical and emotional 

wellbeing.

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Study #1Research Article: ISRN Psychiatry. Volume 2013 (2013), Article ID 621453, 7 pages

1. Vitamin Therapy ‐ Vitamins and nutrients play a significant biochemical role in maintaining cognitive processes and energy production in the body.

The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with DepressionJohn E. Lewis,  Eduard Tiozzo, et al.

The current study was a randomized, double‐blind, placebo‐controlled trial to evaluate the efficacy of a vitamin B complex nutritional supplement (Max Stress B) for improving depressive and anxiety symptoms according to the Beck Depression and Anxiety Inventories (BDI and BAI) in 60 adults diagnosed with major depression or other forms of depressive disorders.

Results: Max Stress B showed significant and more continuous improvements in depressive and anxiety symptoms, compared to placebo. Additionally, Max Stress B showed significant improvement on the mental health scale of the SF‐36 compared to placebo and thus utility of Max Stress B to improve mood symptoms and mental health quality of life in adults with depression.

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Study #2Research Article: Psychopharmacology (Berl.) Jul 2010; 211 (1):55‐68

Effects of high‐dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy malesDavid O. Kennedy, Rachel Veasey, et al.

The present randomised, placebo‐controlled, double–blind, parallel groups trial assessed the cognitive and mood effects of a high‐dose B‐complex vitamin and mineral supplement (Berocca®) in 215 males aged 30 to 55 years, who were in full‐time employment.

Results: Vitamin/mineral supplementation led to significant improvements in ratings on the Perceived Stress Scale (PSS), General Health Questionnaire (GHQ‐12) and the Profile of Mood States (POMS). It is our belief that healthy members of the general population may benefit from augmented levels of vitamins/minerals via direct dietary supplementation. Specifically, supplementation led to improved ratings of stress, mental health and vigour and improved cognitive performance during intense mental processing.

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2. Specialized Testing

1. Vitamin Testing ‐Micronutrient testing is used to assess deficiencies and identify potential “stressed” states that may lead to chronic disease. 

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2. Cortisol Testing – Adrenal Function Panel/Stress Assessment

Measures the diurnal variation of cortisol. Four specimens are obtained via saliva: Early AM, within the 1st hour of eating, before lunch, before dinner, and before bedtime.lunch, before dinner, and before bedtime.

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6

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10

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rtisol L

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Steep Drop in Cortisol

Normal Cortisol Range

Cortisol Level

Alarm Stage or Resistance Stage

0

2

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Cor

14

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Rebound Cortisol

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Cortisol L

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Normal Cortisol Range

Cortisol Level

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Resistance Stage

6

8

10

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18

tiso

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Chronically Elevated Cortisol

Normal Cortisol Range

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Adrenal Exhaustion

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3. Neurotransmitter Testing

Neurotransmitters are the chemicals that communicate information from the brain to the body. Stress can cause changes in these neurotransmitter levels where they are outside of the optimal range. These imbalances can play a role in mood, sleep, anxiety and weight disorders.

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A Guide to Wellness – 10 Tips for Balanced Lifestyle

1. Eat Well

Begin by making small changes! Consider making a protein smoothie for breakfast. An increase in protein in the morning provides the building blocks, the amino acids necessary for neurotransmitter synthesis to lead to feeling more balanced necessary for neurotransmitter synthesis to lead to feeling more balanced throughout the day.

Want to learn how to cook nutritious meals? Visit with a Nutritionist who can assess your unique needs, createmeal plans and also show you how to prepare meals in your own home.  Visit www.lindaheredia.ca for more info.

Too busy to cook? Consider using a meal service that can  © Can Stock Photo Inc. / kzenon

provide healthy meals to your doorstep.  Visit www.fitsquad.ca.

2. Reduce caffeine

Coffee decreases serotonin levels and can create anxiety and sleep disturbances. Opt for oolong or green tea which provides high amounts of antioxidants.

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3. Sleep well

Try to sleep before midnight. According to Traditional Chinese Medicine (TCM), every hour before midnight counts as 2 hours of rest. As best as possible, avoid making major life/work decisions on days with compromised sleep. 

 Dig t  ll4. Digest well

Are you experiencing any of these symptoms?• gas• bloating, • constipation• migraines• loose stools• headaches  © Can Stock Photo Inc. / CITAlliance• headaches If so, your digestion may not be optimal. This may lead to decreased absorption of nutrients. Consider food allergy testing and/or nutritional supplements that aid in digestion, such as ginger, probiotics  and digestive enzymes.

2015 Aspire Health

5. Seek Support

Create a team of healthcare providers you trust! Do yearly physical examinations and keep you own reports of all tests and bloodwork. Address mental‐emotional health with your team as well.

6. Know your numbers6. Know your numbers

Remember your levels for cholesterol and glucose and blood pressure recordings to compare from year to year. Prevention is the key!

7. Move!

© Can Stock Photo Inc. / JohnKwan

Incorporate 30 min of movement per day. Wear a fitbit or pedometer to track your movements. Set monthly goals for this. Consider working with a physical trainer for an individualized program based on your health needs.

2015 Aspire Health

© Can Stock Photo Inc. / Andres

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8. Incorporate acupuncture

Did you know acupuncture is used to treat a wide variety of health concerns? These include indigestion, fertility concerns, headaches, insomnia, anxiety, depression. It is also widely used to relieve stress.

9. Love your life!

Find your passion. If your heart doesn’t quicken its beat to something other than work, you need to find ‘that something’ that does cause this reaction. When you work hard, you need to incorporate other activities that make life more fun!

© Can Stock Photo Inc. / 4774344sean

© Can Stock Photo Inc. / JackF

10. Meditate

Incorporate a regular mind‐body practice into your life to promote relaxation and a feeling of well‐being.

2015 Aspire Health

© Can Stock Photo Inc. / Nickolya

Between stimulus and response, there is space.

Mindfulness is simply being aware of what is happening right now without wishing it were different.

In that space is our power to choose our response. 

In our response lies our growth and our freedom

Enjoying the pleasant without holding on when it changes (which it will).

Being with the unpleasant without 

2015 Aspire Health

freedom.

– Viktor E. Frankl

unpleasant without fearing it will always be this way (which it won’t).

– James Baraz

© Can Stock Photo Inc. / Shooarts

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Please visit i h l hwww.aspire‐health.ca

for information on acupuncture, lab tests and to access our 

Stress Questionnaire.

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The Mindful Lawyer – Managing Stress by Making Room For You

Milisa Burns

Ontario Bar AssociationMarch 25, 2015

Story

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Takeaways from Today

• How to leverage the connections among mind b d d i it f t ll b ibody and spirit for greater well being

• Small steps, daily habits can make a huge difference to our well being

• Examples of small steps that will help  leverage those connections for greater wellleverage those connections for greater well being

• Two Week Challenge 

“Feeling and Being Disconnected”  

• behaviours that deny or undermine theundermine the connection among mind, body and spirit and

• a feeling of disconnection ofdisconnection, of fragmentation, among mind, body and spirit

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Power of Holistic Thinking

• Our society has long valued the mind, cognitive functioning, above all elsefunctioning, above all else– this is the legacy of 17th century philosopher René Déscarte who viewed the mind and body as separate. 

– But more and more we are recognizing the power of holistic thinking. 

• For example, a main purpose of Gabor Matésbook When the Body Says No: The Cost of Hidden y y fStress  is to show readers the findings of modern science that reaffirm the intuitions of age‐old wisdom.  

“Mindfulness”

• A mental state achieved by focusing one’s th t t hilawareness on the present moment, while 

calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations, used as a therapeutic technique

– From Oxford Dictionaries 

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Definition of “Mind”

• “the Human mind is a relational andrelational and embodied process that regulates the flow of energy and information.”

• from Daniel Siegel infrom Daniel Siegel in Mindsight p.53 

Definition of “Body”

• your physical self,

– including your brain,• and 

• your emotional self

b d d– emotions are embodied

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Definition of “Spirit”

• connecting with spirit

b t ti i li ith– about acting in line with your values

– and connecting to something larger than yourself

Spirit ‐> Values

• Connection/Love

• LearningLearning

• Nature

• Health

• Beauty

• Adventure

• Humour

• Challenge

• Justice

• Etc

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Spirit ‐> Connecting to Something Larger

• Spirit is also about feeling connected tofeeling connected to something larger than yourself

• For example,

– Family

Community – at home– Community – at home and/or at work

– Religious faith

– A cause

Behaviours that lead to feelings of disconnection, fragmentation, 

unravelling, stress• trying to fit into other people’s or society’s y g p p yexpectations 

• trying to be the perfect partner, parent, child, sibling

• routinely pleasing others before themselves  • not taking the quiet time to regularly and intentionally connect with themselves and whointentionally connect with themselves and who they are deep inside

• not accessing the wisdom of their bodies through exercise and mindfulness techniques

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Effects of Disconnection

• Continued exhaustion and overwhelmoverwhelm

• chronic STRESS  • possible burnout –quote from Give 

and Take  by Adam Grant• also fractured relationships, including 

marriages and disconnected children• frustration• stuck – not reaching full potential • Unravelled• unfulfilled yearning for more the• unfulfilled yearning for more, the 

pain and sadness of not having lived their life fully…make them  bitter and resentful and cynical 

• a big negative downward spiral

Synergies in Connecting M B S

• connect all three & then you can really soar d h t ti l d tand reach your potential and move past 

constant exhaustion and overwhelm…

• Feel connected and behave as if we are connected

• our whole is indeed greater than the sum ofour whole is indeed greater than the sum of our parts.

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Being Connected, Authentic

• Coming to the world from a place of wholeness and authenticity leads toand authenticity leads to

– Greater fulfillment & well being

– Greater contribution & connection

• A way to attract and retrain clients – that “know, like, trust” factor will be easier to develop

• Showing up as yourself can be a vulnerable proposition, butShowing up as yourself can be a vulnerable proposition, but one which will create connection (see Brené Brown’s work)

– Better leadership ‐ leadership is being authentic and creating value through that authenticity (K Cashman)

Gift of Making Room For You Discovery Session

In this Session, I'll help you:

* C h l i i f l d i i* Create a much clearer vision of your goals and intentions* Uncover key obstacles & challenges that have been holding you back in your life

You will leave the Session with defined and empowered next steps to help you move forward.

The usual investment for this session is $175.   There are 5 spots available right now for those of you who are physically present today and 10 for those of you who are here with us virtuallythose of you who are here with us virtually.   

Also on offer: notes with more resources to support today’s talk as well as a subscription to my newsletter. 

For those of you here virtually, please click here to apply:  http://milisaburns.com/registration/

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First Suggestion ‐Meditation

“Suppose you read about a pill that you could take once a day to reduce anxiety and increase your once a day to reduce anxiety and increase your contentment.  Would you take it? 

Suppose further that the pill has a great variety of side effects, all of them good:  increased self‐esteem, empathy, and trust; it even improves memory. 

Suppose finally that the pill is all natural and costsSuppose finally, that the pill is all natural and costs nothing.  Now would you take it?

The pill exists.  It is meditation.”• p. 35, The Happiness Hypothesis, by Jonathan Haidt

Suggestion: Practice embodied exercise

– Exercise where you are present in your body

This can be any type of movement it’s about how– This can be any type of movement – it’s about how you approach it – need to be mindful ‐ yoga

– Not so much about pushing through 

– Exercise is good for your brain – the more stress you are under the more you should be moving (J Ratey)

– Creates opportunities for more creativity and problem– Creates opportunities for more creativity and problem solving ‐>  Creativity comes from engagement and disengagement.  That is why a break from work can be so fruitful.   

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Another idea…Focus on Focusing

• Schedule uninterrupted time to work on atime to work on a challenge (45‐90 min)

• Work on it

• Opportunity for flow

– key to well being and

t t i– a route to passion

• Then take a break (walk, stretch)

More ideas‐ Journal

• Journal – keep a gratitude journalkeep a gratitude journal or

– journal about the challenges and opportunities you are facing

– access that wise voice inside you, she represents you as a whole, mind body and spirit – journaling site

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More ideas: Act of Kindness/Call A Friend

• Perform an act of• Perform an act of kindness – they elevate us – warm glow in chest when giving and receiving

• call a friend on a regular b ibasis

• Both connect you to something larger 

Be Personal

• You need to find actions that work for you, to h l t i d b d d i ithelp you connect mind body and spirit

• Be mindful (present) as you practice different behaviours at first to understand which actions bring  you greater fulfillment and wholeness and then create habits to ensure that you do them regularly 

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How To Tips

• Start Small

• experiment allow for• experiment, allow for failures

• begin to create a habit so it becomes automatic

• Schedule it in your calendar just like a calendar just like ameeting, every day

• Use the reminder function on your calendar

Two Week Challenge

• Select YOUR Call To Action

• Commit to one small step/action item below and perform it each day for a two week period.

• Evaluate the ripple effect in your life at the end of the two weeksof the two weeks.

• If possible, find an accountability buddy to do this with – success will be more likely.

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Two Week Challenge…

1. Start Meditating ‐ a minimum of three minutes at a timeminutes at a time.

2. Walk around the block for 10 minutes each day (commit to a time each day and insert it in your calendar as an appointment).

3. Take 5‐ 10 minutes each day to write a tit d j l tgratitude journal entry.

4. Every hour, stand up and stretch for 5 minutes. Connect to your Body.

Two Week Challenge…

5. Replace one cup of coffee each day with a glass of water (cold or hot, add lemon if desired).

6.  Do something nice for someone else (however big or small) – an act of kindness(however big or small)  an act of kindness.

7.Focus on Focusing – carve out and use 45 ‐ 90 min to work undisturbed.

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• Egg ‐ bitzcelt / Foter / CC BY‐NC‐ND

• Water drop Luke Peterson Photography / Foter / CC BY

• Hug ‐Monkey Mash Button / Foter / CC BY‐SA

• Reflection, Breathe In & Out and Muir Woods Milisa Burns‐Milisa Burns

• Other images purchased