Learning Centre Lawyer Portal Careers Contact Us

Law Society of Alberta

  • Who We Are
    • The Future of Professional Development

      Includes the creation of a Professional Development Profile and the development of a new CPD planning tool.
      • About Us
      • Executive Leadership Team
      • Board & Committees
        • Board Directory
        • Board Meetings
        • Committees
        • Other Bodies
      • Key Initiatives
        • Equity, Diversity and Inclusion Initiatives
        • Innovation Sandbox
        • Indigenous Initiatives
        • The Future of Professional Development
      • Engagement with Public and Profession
      • Affiliations
      • Annual & Financial Reports
      • Strategic Plan
      • Awards & Scholarships
        • Distinguished Service Awards
        • Recognition of Service
        • Scholarships
  • For the Public
    • Lost Wills Listing

      A public webpage containing a list of outstanding will requests is now available online.
      • Find a Lawyer
      • Complaints
      • Finding Files
      • Lost Wills
      • Public Resources
      • Financial Claims
      • Notices
      • Careers
  • Lawyers & Students
    • Become a Principal

      Find out details about the new principal training requirement and the process of becoming a principal.
      • Become a Lawyer
      • Become a Principal
      • Membership Services
      • Forms & Certificates
      • Making a Payment to the Law Society
      • Trust Accounting & Safety
        • Responsible Lawyers
        • Filing Requirements
        • Anti-Money Laundering Model Rules
      • Professional Development
      • Fraud & Loss Prevention
      • Practice Advisors
      • Practice Management Consultations
      • Approved Legal Services Providers
      • Complaints
      • Equity Ombudsperson
      • Alberta Lawyers Indemnity Association
        • Report a Claim
        • Group Policy
        • ALIAlerts
        • ALIAdvisories
  • Resource Centre
    • New Resource:

      Business Continuity and Succession Plan Guide and Checklist
      • Learning Centre
      • Student Resources
        • Articling Placement Program
      • Public Resources
      • Disaster Planning and Recovery
      • Upcoming Events
      • Media Room
      • eBulletins
      • Latest News
      • Lawyer Programs
        • Mentor Connect
        • Mentor Express
        • AdvisorLink
        • Locum Connect
        • Practice Management Consultations
        • SoloNet
        • Assist
      • Key Resources
        • Client Relationships
        • Communication & Research
        • Equity & Diversity
        • Ethics & Professionalism
        • Practice Management
        • Substantive Legal Knowledge
        • Trust Accounting & Safety
        • Wellness
        • Webinars
  • Regulation
    • Act, Code & Rules

      The Law Society of Alberta derives its authority from the Legal Profession Act and sets out standards through its Rules and Code of Conduct.
      • Act, Code & Rules
      • Adjudication
        • About the Tribunal Office
        • Hearing Schedule
        • Decisions & Outcomes
        • Complaint Dismissal Appeals
        • Adjudicator Directory
        • Book of Authorities
      • Notices
        • Custodianship
        • Disbarment
        • Reinstatement
        • Resignation
        • Suspension
      • Unauthorized Practice of Law
        • Information Concerning the Unauthorized Practice of Law
  • Find a Lawyer
Resource Centre
  • Learning Centre
  • Lawyer Programs
    • Mentor Connect
    • Mentor Express
      • Mentor Express FAQ
    • Mentor Moments
    • AdvisorLink
      • AdvisorLink Online Request
    • Locum Connect
      • Locum Listing
      • Locum Opportunity Listing
    • SoloNet
  • Key Resources
    • Client Relationship Management
    • Communication, Analytical & Research Skills
    • Ethics & Professionalism
    • Equity & Diversity
    • Practice Management
      • Retirement Guide
        • Making the Decision to Retire
        • Your Status with the Law Society
        • The Process of Winding Up
        • Working Through the Tasks
      • Business Continuity and Succession Plan Guide and Checklist
        • Planning Considerations
        • Your Plan – Checklist
        • Office Procedure Manual
        • Additional Planning Resources & Templates
    • Podcasts
    • Substantive Legal Knowledge
    • Trust Accounting & Safety
    • Wellness
      • COVID-19 Updates
    • Webinars
      • 2022 Trust Safety Rule Changes
      • Conflicts Essentials Part 2 Webinar
      • Respectful Workplace Model Policy Webinar
      • Approved Legal Services Provider Webinar
  • Disaster Planning and Recovery
  • Student Resources
  • Public Resources
  • Upcoming Events
  • Media Room
  • eBulletins
  • Latest from the Law Society
  • Home
  • Resource Centre
  • Key Resources
  • Wellness
  • Psychological First Aid: Stress and Burnout
Psychological First Aid: Stress and Burnout

Last updated: May 2022

with Brian Forbes, PhD, R.Psych.
Forbes Psychological Services

Do you feel helpless, disillusioned and completely exhausted due to constant stress? If so, you may be on the road to burnout. 

Psychologists use the term “burnout” in work world contexts to define a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:   

    • feelings of exhaustion; 
    • increased mental distance from one’s job or feelings of negativism related to one’s job; and 
    • reduced professional efficiency. 

To find out if you are you suffering from burnout, answer yes or no to the questions contained in the Mayo Clinic’s Job Burnout Symptoms Questionnaire (2021): 

    • Have you become cynical or critical at work? 
    • Do you drag yourself to work and have trouble getting started? 
    • Have you become irritable or impatient with coworkers, customers or clients? 
    • Do you lack the energy to be consistency productive? 
    • Do you find it hard to concentrate? 
    • Do you lack satisfaction from your achievements? 
    • Do you feel disillusioned about your job? 
    • Are you using food, alcohol, or drugs to make you feel better or to simply not feel? 
    • Have your sleep habits changed? 
    • Are you troubled by unexplained headaches, stomach or bowel problems or other physical complaints? 

If you answered yes to any of these questions you may be experiencing job burnout. 

Some of the factors that contribute to job burnout are: 

    • having a heavy workload and logging long hours; 
    • struggling with work life balance; 
    • working in a helping profession – health care, law, etc.; and 
    • feeling you have little or no control over your work. 

These factors are compounded by individual characteristics such as: 

    • lifestyle factors such as not getting enough sleep or excessive use of alcohol or poor diet; 
    • personality, such as perfectionistic tendencies (nothing is good enough); 
    • the need to be in control; 
    • having a pessimistic view of yourself and the world; or  
    • being a type A personality. 

Prolonged stress and burnout can have devastating consequences such as:  

    • fatigue, 
    • insomnia,
    • anger,
    • irritability,
    • depression and anxiety,
    • alcohol or substance abuse,
    • heart disease,
    • high blood pressure,
    • diabetes,
    • cancer,
    • arthritis and
    • increased vulnerability to illness.

When you are burned out, problems seem insurmountable, everything looks bleak and it’s difficult to muster up the energy to care, let alone to take action to help yourself. But you have a lot more control over stress than you may think. There are positive steps you can take to deal with the overwhelming stress and to get your life back into balance.  

Here are some suggestions: 

Turning to other people.

Social contact is one of nature’s antidotes to stress. Talking face to face with a good listener who is not distracted or judgmental is one of the fastest ways to calm your nervous system and reduce your stress. You may want to consider: 

    • being more sociable with your colleagues; 
    • limiting contact with negative people; 
    • connecting with a cause or community group that is meaningful to you; 
    • connecting with Assist’s professional counseling; and 
    • connecting with Assist’s peer support program. 
Reframing the way you look at work.

You may want to consider: 

    • finding value in your work; 
    • finding balance in your life — if you dislike your job, look for meaning and satisfaction elsewhere in your life that bring you joy and happiness, such as family, friends, hobbies, or volunteer work 
    • stopping catastrophizing; 
    • pumping up the positivity; 
    • finding friends at work to chat and joke with during the day can relieve stress; and 
    • taking time off — if you are feeling the signs of burnout, try taking a complete break from work to remove yourself from workplace stressors. 
Re-evaluating your priorities.

Burnout is an undeniable sign that something important in your life is not working. Take the time to think about the vision for your life and ask yourself: what really makes you happy? 

You may want to consider: 

    • setting boundaries — do not overextend yourself and learn to say no to requests on your time; 
    • taking a daily break from technology — set a time each day when you completely disconnect; and 
    • setting aside relaxation time and take mental breaks such as mindfulness breathing for 10 minutes two to three times a day or go for a walk outdoors. Research has shown that spending 20 minutes outdoors leads to more open thinking, helps control anxiety depression and stress, improves immunity and lowers the level of inflammatory chemicals in the body.
Supporting your mood and energy levels with a healthy diet.

You may want to consider:

    • minimizing sugar and refined carbs; 
    • reducing your high intake of foods that adversely affect your mood such as coffee, unhealthy fats and foods with chemical preservatives or hormones; 
    • eating more Omega 3 fatty acids to give your mood a boost such as salmon, sardines, flaxseed and walnuts;  
    • avoiding nicotine; and 
    • if you drink, drinking in moderation. Consuming too much alcohol can cause anxiety when it wears off.  
Making exercise a priority.

Exercise is another powerful antidote to stress and burnout. Research has shown that regular exercise is the number one factor in enhancing and maintaining mental and physical well-being. 

You may want to consider:  

    • Instead of focusing on catastrophizing and negative thoughts, focus on your body and what you experience during exercising. For example: the wind on your face, the sensations in your feet and legs, the ground underneath your feet, etc.  
Developing a sense of humour.

Research has shown that laughter lowers blood pressure and body temperature, breathing becomes deeper, serum oxygen levels increase; and stress and tension in the muscles is reduced. Laughter also boosts your immune system by reducing stress hormones while releasing endorphins which are chemical cousins to the opiates (pain killers). Laughter also helps us cope and gives us perspective.  

Engaging in acts of kindness.

Helping others is an effective way of reducing your own stress, in shifting your negative thoughts to more positive thoughts and in bringing satisfaction to other aspects of your life. 

If you are chronically stressed or burning out, I encourage you to take the steps necessary to address these issues including: contacting Assist’s professional counseling cervices at their confidential number 1.877.498.6898 or Assist’s Peer Support Program at 1.877.737.5508. 

Printed from https://www.lawsociety.ab.ca on February 02, 2023 at 1:50:07 PM
Law Society of Alberta ©2023 Law Society of Alberta.
  • Latest
  • Contact Us
  • Privacy
  • Accessibility
  • Sitemap
  • Careers
©2023 Law Society of Alberta.
  • Who We Are
    • Back
    • About Us
    • Executive Leadership Team
    • Board & Committees
      • Back
      • Board Directory
      • Board Meetings
      • Committees
      • Other Bodies
    • Key Initiatives
      • Back
      • Equity, Diversity and Inclusion Initiatives
      • Innovation Sandbox
      • Indigenous Initiatives
      • The Future of Professional Development
    • Engagement with Public and Profession
    • Affiliations
    • Annual & Financial Reports
    • Strategic Plan
    • Awards & Scholarships
      • Back
      • Distinguished Service Awards
      • Recognition of Service
      • Scholarships
  • For the Public
    • Back
    • Find a Lawyer
    • Complaints
    • Finding Files
    • Lost Wills
    • Public Resources
    • Financial Claims
    • Notices
    • Careers
  • Lawyers & Students
    • Back
    • Become a Lawyer
    • Become a Principal
    • Membership Services
    • Forms & Certificates
    • Making a Payment to the Law Society
    • Trust Accounting & Safety
      • Back
      • Responsible Lawyers
      • Filing Requirements
      • Anti-Money Laundering Model Rules
    • Professional Development
    • Fraud & Loss Prevention
    • Practice Advisors
    • Practice Management Consultations
    • Approved Legal Services Providers
    • Complaints
    • Equity Ombudsperson
    • Alberta Lawyers Indemnity Association
      • Back
      • Report a Claim
      • Group Policy
      • ALIAlerts
      • ALIAdvisories
  • Resource Centre
    • Back
    • Learning Centre
    • Student Resources
      • Back
      • Articling Placement Program
    • Public Resources
    • Disaster Planning and Recovery
    • Upcoming Events
    • Media Room
    • eBulletins
    • Latest News
    • Lawyer Programs
      • Back
      • Mentor Connect
      • Mentor Express
      • AdvisorLink
      • Locum Connect
      • Practice Management Consultations
      • SoloNet
      • Assist
    • Key Resources
      • Back
      • Client Relationships
      • Communication & Research
      • Equity & Diversity
      • Ethics & Professionalism
      • Practice Management
      • Substantive Legal Knowledge
      • Trust Accounting & Safety
      • Wellness
      • Webinars
  • Regulation
    • Back
    • Act, Code & Rules
    • Adjudication
      • Back
      • About the Tribunal Office
      • Hearing Schedule
      • Decisions & Outcomes
      • Complaint Dismissal Appeals
      • Adjudicator Directory
      • Book of Authorities
    • Notices
      • Back
      • Custodianship
      • Disbarment
      • Reinstatement
      • Resignation
      • Suspension
    • Unauthorized Practice of Law
      • Back
      • Information Concerning the Unauthorized Practice of Law
  • Find a Lawyer
  • Lawyer Portal
  • Contact
Office of the Chief Executive Officer & Executive Director
Fill in the form below to get in touch with the Office of the Chief Executive Officer & Executive Director.
  • Drop files here or
    Max. file size: 20 MB.
      Text, PDF, MSOffice, and Images only. Max size 20 MB.

    Email: Governance

    Fill in the form below to get in touch with Governance.
    • This field is for validation purposes and should be left unchanged.

    Email: Indigenous Mentorship Program

    Fill in the form below to get in touch with the Indigenous Mentorship Program.
    • Drop files here or
      Max. file size: 20 MB.
        Text, PDF, MSOffice, and Images only. Max size 20 MB.

      Email: Mentorship

      Fill in the form below to get in touch with the Mentorship team.
      • Max. file size: 20 MB.

      Email: Equity, Diversity and Inclusion Counsel

      Fill in the form below to get in touch with the Equity, Diversity and Inclusion Counsel.
      • Drop files here or
        Max. file size: 20 MB.
          Text, PDF, MSOffice, and Images only. Max size 20 MB.

        Email: Indigenous Initiatives

        Fill in the form below to get in touch with Indigenous Initiatives.
        • Drop files here or
          Max. file size: 20 MB.
            Text, PDF, MSOffice, and Images only. Max size 20 MB.
          Innovation Sandbox Contact Form
          Fill in the form below to get in touch with the Innovation Sandbox team.
          • Drop files here or
            Max. file size: 20 MB.
              Text, PDF, MSOffice, and Images only. Max size 20 MB.

            Email: Unauthorized Practice of Law

            Fill in the form below to get in touch with the Unauthorized Practice of Law team.
            • Drop files here or
              Max. file size: 20 MB.
                Text, PDF, MSOffice, and Images only. Max size 20 MB.
              • This field is for validation purposes and should be left unchanged.

              Email: Legal Technology

              Fill in the form below to get in touch with Legal Technology.
              • Drop files here or
                Max. file size: 20 MB.
                  Text, PDF, MSOffice, and Images only. Max size 20 MB.

                Email: Governance Meetings

                Fill in the form below to get in touch with Governance.
                • This field is for validation purposes and should be left unchanged.

                Email: Practice Advisors

                Fill in the form below to get in touch with the Practice Advisors
                • 1500 character maximum
                • Drop files here or
                  Max. file size: 20 MB.
                    Text, PDF, MSOffice, and Images only. Max size 20 MB.
                  • Inquiries which will receive a response within the same or following business day are:


                    Same-day real estate closings
                    Same-day court matters
                    Public, client and lawyer safety concerns

                    Other matters will be reviewed by the assigned Practice Advisor and prioritized accordingly.

                    The response time for non-urgent inquiries will be 3 to 5 business days.

                  Email: Education

                  Fill in the form below to get in touch with the Education department.
                  • Drop files here or
                    Max. file size: 20 MB.
                      Text, PDF, MSOffice, and Images only. Max size 20 MB.

                    Email: AdvisorLink

                    Fill in the form below to get in touch with AdvisorLink
                    • 1. AdvisorLink (operated by the Office of the Practice Advisors) and the Advisors accept no liability whatsoever arising from assistance given to lawyers or to any persons claiming through or under them.
                      2. Lawyers are obligated to independently verify statements of law, procedure or fact made to them by the Advisor, before relying on them.
                      3. AdvisorLink must not be used as a substitute for the lawyers’ own thorough research and analysis or for the lawyers’ own professional judgment.
                    • This field is for validation purposes and should be left unchanged.

                    Email: Accounting

                    Fill in the form below to get in touch with Accounting
                    • Drop files here or
                      Max. file size: 20 MB.
                        Text, PDF, MSOffice, and Images only. Max size 20 MB.
                      • This field is for validation purposes and should be left unchanged.

                      Email: Customer Service

                      Fill in the form below to get in touch.
                      • Drop files here or
                        Max. file size: 20 MB.
                          Text, PDF, MSOffice, and Images only. Max size 20 MB.

                        Email: General Feedback

                        Fill in the form below to get in touch with General Feedback
                        • Drop files here or
                          Max. file size: 20 MB.
                            Text, PDF, MSOffice, and Images only. Max size 20 MB.

                          Email: Communications and Media Relations

                          Fill in the form below to get in touch with Communications and Media Relations.
                          • Drop files here or
                            Max. file size: 20 MB.
                              Text, PDF, MSOffice, and Images only. Max size 20 MB.
                            • This field is for validation purposes and should be left unchanged.

                            Email: Membership Services

                            Fill in the form below to get in touch with Membership Services
                            • Drop files here or
                              Max. file size: 20 MB.
                                Text, PDF, MSOffice, and Images only. Max size 20 MB.

                              Email: Manager, Membership Services

                              Fill in the form below to get in touch with Tina McKay
                              • Drop files here or
                                Max. file size: 20 MB.
                                  Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                Email: Elizabeth Aspinall

                                Fill in the form below to get in touch with Elizabeth Aspinall
                                • Drop files here or
                                  Max. file size: 20 MB.
                                    Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                  Email: Jesse Mackenzie

                                  Fill in the form below to get in touch with Jesse Mackenzie
                                  • Drop files here or
                                    Max. file size: 20 MB.
                                      Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                    Email: Allan Guty

                                    Fill in the form below to get in touch with Allan Guty
                                    • Drop files here or
                                      Max. file size: 20 MB.
                                        Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                      Email: SoloNet

                                      Fill in the form below to get in touch with SoloNet
                                      • Drop files here or
                                        Max. file size: 20 MB.
                                          Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                        Email: Practice Management

                                        • Drop files here or
                                          Max. file size: 20 MB.
                                            Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                          Email: Nancy Bains

                                          Fill in the form below to get in touch with Nancy Bains
                                          • Drop files here or
                                            Max. file size: 20 MB.
                                              Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                            Email: Inform Trust Safety

                                            Fill in the form below to get in touch with Inform Trust Safety
                                            • Drop files here or
                                              Max. file size: 20 MB.
                                                Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                              Email: Trust Safety

                                              Fill in the form below to get in touch with Trust Safety
                                              • Drop files here or
                                                Max. file size: 20 MB.
                                                  Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                Email: Information Management

                                                Fill in the form below to get in touch with Information Management
                                                • Drop files here or
                                                  Max. file size: 20 MB.
                                                    Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                  Email: Election

                                                  Fill in the form below to get in touch with Election
                                                  • Drop files here or
                                                    Max. file size: 20 MB.
                                                      Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                    Email: Justicia Project

                                                    Fill in the form below to get in touch with Justicia Project
                                                    • Drop files here or
                                                      Max. file size: 20 MB.
                                                        Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                      Email: Locum Connect

                                                      Fill in the form below to get in touch with Locum Connect
                                                      • Drop files here or
                                                        Max. file size: 20 MB.
                                                          Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                        Email: Mentor Connect

                                                        Fill in the form below to get in touch with Mentor Connect
                                                        • Drop files here or
                                                          Max. file size: 20 MB.
                                                            Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                          Email: Mentor Express

                                                          Fill in the form below to get in touch with Mentor Express
                                                          • Drop files here or
                                                            Max. file size: 20 MB.
                                                              Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                            Email: Indigenous Law Student Summer Employment Program

                                                            Fill in the form below to get in touch with Indigenous Law Student Summer Employment Program
                                                            • Drop files here or
                                                              Max. file size: 20 MB.
                                                                Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                              Email: ALIA

                                                              Fill in the form below to get in touch with ALIA
                                                              • Drop files here or
                                                                Max. file size: 20 MB.
                                                                  Text, PDF, MSOffice, and Images only. Max size 20 MB.
                                                                • This field is for validation purposes and should be left unchanged.

                                                                Email: ALIAlert fraud alerts

                                                                Fill in the form below to get in touch with ALIAlert fraud alerts
                                                                • Drop files here or
                                                                  Max. file size: 20 MB.
                                                                    Text, PDF, MSOffice, and Images only. Max size 20 MB.
                                                                  • This field is for validation purposes and should be left unchanged.

                                                                  Email: Equity Ombudsperson

                                                                  Fill in the form below to get in touch with the Equity Ombudsperson.
                                                                  • Drop files here or
                                                                    Max. file size: 20 MB.
                                                                      Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                                    Email: Tribunal Office

                                                                    Fill in the form below to get in touch with Tribunal Office
                                                                    • Drop files here or
                                                                      Max. file size: 20 MB.
                                                                        Text, PDF, MSOffice, and Images only. Max size 20 MB.

                                                                      Email: Custodianship

                                                                      Fill in the form below to get in touch with Custodianship
                                                                      • Drop files here or
                                                                        Max. file size: 20 MB.
                                                                          Text, PDF, MSOffice, and Images only. Max size 20 MB.