Showing posts with label wellness. Show all posts
Showing posts with label wellness. Show all posts

Saturday, June 9, 2018

Journaling: Putting Your Thoughts on Paper

Coming from my peers, I found that a lot of people are actually afraid to start journaling.  Some people did not want to put another "commitment" on their plate, some did not want to do it incorrectly, and some just couldn't  imagine putting their thoughts into words.


I personally find journaling very therapeutic.  If I am having an internal debate, sometimes I will write down the pros and cons circling around in my head and the visual aid will help me in making my decision.

No Right or Wrong

Journaling is one of the few places where there are no right or wrong answers.  I’ve come to enjoy this—there are not many places where this is the case.  In all parts of school, you are expected to produce a certain work product.  That isn’t the case here, your journal is for you and you alone.  Do what makes YOU happy.

I love letting my thoughts race freely from my head to the paper.  If a song is stuck in my head, that goes in my journal.  It’s freeing and fun, especially with all of the regulations in legal writing.  Let your journal reflect you.

Be-You-tiful

I’m not one for sharing my journal, so I can put anything and everything down on paper.  Yes, I guard my journal with a fervor.  But, it’s like protecting my inner-most thoughts.  There is nothing with having some personal boundaries.  You need a space of your own, and it’s okay if your journal is yours.  And, there is no need for a fancy, leather-bound book.  You can have a small notepad with paper covers.  It’s all you.

Feel happy and free. Enjoy your paper adventure!


Saturday, May 19, 2018

Caffeine Crashes and How to Avoid Them

These days it seems like everyone gets their fair share of caffeine--whether it comes in the form of coffee, soda, or energy drinks.  People also are all too familiar with the afternoon crashes that often follow the consumption of caffeine.  The little-known fact is that people do not know that this issue is completely avoidable.

The Definition of Caffeine Crash

Caffeine crash (n.): A crash that usually occurs a few hours after a person has consumed a moderate to high dose of caffeine and was previously in a tired state.

Common symptoms of a caffeine crash:
  • Extreme fatigue
  • Inability to concentrate
  • Irritability
  • Dozing off

The good news is that these symptoms can be lessened or eliminated by taking a few simple steps.  Changing some habits could definitely be worth it to increase your energy levels.

How to Avoid the Crash

The first step is to try to get as much effective rest as possible.  As a lawyer and law student, this is very difficult, but this means to avoid unplanned naps, attempt to regulate your sleep schedule, and turn off your electronics once you climb into bed to avoid blue light.

Second, try to spread your caffeine consumption throughout the entire day.  Rather than consuming your coffee back to back, drink one cup in the morning and one in the afternoon.  This avoids shocking your system with a huge dose of caffeine.  Instead, the caffeine is allowed to slowly enter your system and power you throughout the day.

Third, do not give yourself an unreasonably high dose of caffeine at one time.  A single serving of caffeine is considered to be 100-200 mg (the amount in a single serving of coffee).  If you ingest more than this at one time you will probably experience a crash during the day.

The fourth step is to consume food with your caffeine.  It is best if this food is rich in protein and other essential nutrients rather than a sugary muffin or donut.  Having caffeine on an empty stomach can lead your body to process the caffeine too quickly and a crash.

Finally, STAY HYDRATED.  The only way to do this is to drink plenty of water throughout the day.  Caffeine crashes are often due to dehydration.  A proper amount of water keeps your body's natural processes functioning correctly.  Unfortunately, there are no shortcuts here.  Juice, soda, or any other drink is not a substitute for water.  You need to drink legitimate H2O to keep up your hydration.

Keep your energy and productivity up,

Friday, May 11, 2018

Exercising in Law School, Yes it is Possible

Make a Plan That is Easy to Follow

As it is with anything in law school, you have to make everything as simple as possible.  That includes your exercise routine.  Generally, if you focus on one part of the body for each workout, then it creates a goal that is easy to reach.  And it avoids you from getting discouraged.  It takes a person an average of 66 days to create a habit so, that just means you need to stay on top of it for a month and one week.  That doesn't sound so impossible, now does it?

Get Guidance if Needed

Most people have no clue what they are doing (and that still includes me) when they try to create workouts.  The best part is that there are many options here to learn more about how to move your body.  Some people prefer to use a face-to-face personal trainer that can guide them through the movements and teach them how to use machines.  Some people prefer to participate in group classes, which are available at almost every single gym.  Some people even prefer to use a workout app to guide them along the way at their own pace.  No matter what works for you, there is a multitude of options.

The one grave mistake that must be avoided is signing up for a membership to something like Pure Barre or Soul Cycle if you know that you will not keep up your commitment.  These memberships can be quite expensive and create a black hole in your wallet if a location is just a little bit too far to be convenient, or if you only have time in the early morning or late evening.

But before you pay for any membership, check with your school! Some schools offer free admission to their fitness centers if you are enrolled as either a part-time or full-time student. This could save you hundreds of dollars in the long run!

My Personal Favorite

(This is not a sponsorship or encouragement to use this service; I just find that it works best for me and my schedule.)

I use Sweat: Kayla Itsines' Bikini Body Fitness Workouts.  It is super convenient, and it comes on a multitude of platforms.  You can log on using your computer, or you can download the app.  I like to do the workouts in the middle of my living room with a workout playlist pumping through my Bluetooth speaker.  The workouts are 30 minutes long with 30 minutes of cool-down stretches.  Minimal equipment is required because most of the moves are body-weight focused.  To me, this means no travel time to the gym, little to no clean up, and I can get back to my assignments right away.

Accountability Buddies

I love having a workout buddy.  This year, I had a fellow friend that would always remind me the days that we promised to work out together during the week, and we would challenge each other to either make or find the best workout playlist of the week.  She lived within walking distance of my apartment, so we would go to my place after class and walk home.  Sometimes we even rinsed off real quick and studied together.  It made the workouts super fun, we could socially chat and take our minds off of school, and then get back to the grind.  Both of also appreciated the fact that we got some blood flowing before we sat back down.  We did it Elle Woods style.

Gym Fear

If you do choose to enroll in a gym program or some type of membership, just remember--no one is actually watching you.  Okay, the guy that keeps peeking over might be checking you out, but what's the harm if he ends up asking for your number?  A free coffee?  A nice meal?

Most of the other people at the gym are there for the exact same reason that you are--to have a fantastic workout before they have to face life again.  Do not be afraid of the "gym bros" or the people who like to watch themselves do reps in the mirror.  They are wrapped up in their own world anyway, and they are not paying you any attention.  The gym is actually a judgment free zone, so do not be afraid to step off of the treadmill and lift some weights.

You can do it!

Wednesday, March 28, 2018

The Addicted Lawyer: Lecture by Brian Cuban

Brian Cuban, the middle brother of the famous Mark Cuban has quite the story to tell.  He revealed that the road to getting your J.D. and passing the bar is not that easy, and it can have even bigger obstacles if one is facing addiction.

The "Inner Child"

Some people think that addiction is linked to inner demons, but Cuban spoke of his inner child.  When he looked in the mirror, the reflection that looked back was a "disappointment" with less than average grades, a "fatso" that ate Chef Boyardee ravioli out of a can, and a "pushover" that was the target for the bullies at school.  His relationship with his mother became tumultuous early on in his childhood and worsened as he got older.  Every day, little Brian woke up with lots of "baggage" that he carried with him.

Brian's older brother, Mark, was entrepreneurial at a young age--riding his bike all the way from a small Pittsburgh suburb to Cleveland to obtain newspapers when the local press went on strike.  Brian looked up to his brother throughout his life.  One day, Mark gifted Brian with a pair of bell-bottom gold disco pants, as was in the fashion of the 1970s.  When Brian wore these to school, the bullying escalated even further.  On a walk home from school, the bullies tore Mark's gift off of Brian's body and shredded them.  Brain sadly walked home, attempting to hold up shreds to cover the lower half of his body.

In his mind, these actions validated all of the thoughts that echoed in Brian's mind when he looked in the mirror.  He felt very insignificant to himself and everyone else in the world around him.

The College Monster Reared It's Head

At 18 years old, Penn State freshman Brian looked forward to moving into his dorm and starting the next chapter of his life.  He was standing in the hallway when he spotted a cute girl with curly brown hair.  Mustering up the courage, he introduced himself and attempted to start a conversation.  She took in a breath, turned her head, and shouted "UGLY!" at the top of her lungs.  Brian's heart dropped to the floor and he hid in shame.

He was never going to date, no one was ever going to love him, and his entire life was out of control.  Grasping for any kind of control he could, Brian started to restrict his food intake.  He engaged in anorexic behavior, and his depression worsened.  This "control" did not make him feel better.  His eating disorder transformed into binging and purging bulimia, then exercise bulimia.  When Brian ate, he would go to the gym and exercise so much that it would completely offset his caloric intake.

He was in survival mode--he saw no future for himself.  His 21st birthday brought on even more negative change.  Brian deadened his emotions with alcohol.  The numbness dulled the constant pain.  He began drinking every night to be confident enough to socialize.  He drank every day to go to class.  For the majority of his junior and senior years at Penn State, he was in a constant state of drunkenness or hungover.  Brain did not want to face the real world.

One day, Brian heard some of his friends talking about attending law school.  He saw this as an opportunity to avoid reality for another three years.  When he sat for the LSAT, he received a decent score and applied to Pitt Law with his friends.  As soon as he received his acceptance letter, he sent his deposit and made plans to go to law school.

Why Did I Even Go to Law School?

The first day at Pitt Law--Brian reaching another milestone--was not the happy one that it was meant to be.  Brian's brain told him that every other student there saw right through him to who he really was: a fat pig that did not belong.  His instincts told him that all he had to do was survive.  He could continue drinking and survive.  However, quickly things began to deteriorate and he realized that he may not graduate.  The same habits he had in undergrad would no longer cut it.

During the first Civil Procedure class, the professor called on Mr. Cuban.  Brian replied that he did not know the answer to the question.  The professor persisted, phrasing the question in a different way.  Brian again refused.  The professor attempted a third time and Brian exploded.  "Leave me alone!"  This set the precedent for the rest of his three years at law school.  He was so ashamed of his behavior that he did not even attend graduation.

Downfall in Dallas

In 1986, Brian moved in with his brother Mark.  This was just gasoline on the fire.  He felt like Mark was babysitting him and pushing him to take the Texas Bar Exam.  Brian did not like the constant supervision, and he would often get into arguments with his brother over his behavior and excessive use of alcohol.

The summer of 1987 led to his introduction to cocaine.  He was in the bathroom of the Crescent Hotel for an event when another person offered to give him a line.  This brought him to a high that he had never felt in his lifetime.  When he looked in the mirror, he finally saw someone that was loveable.  He was instantly addicted to the feeling, even though he wasn't physically dependent... yet.

Mark finally encouraged Brian to take the Texas State Bar Exam.  Brian found a room in a seedy Fort Worth hotel where he could "study".  His study aides were 3 ounces of cocaine, a bottle of Jack Daniels, and 2 liters of Tab.  These study tools were not as helpful as he hoped they would be.  Brian failed the test twice before he finally passed by the skin of his teeth.

Passing the bar finally helped Brian become gainfully employed.  Cocaine became his new best friend.  He would bring cocaine to his office and the courthouse in order to clear his mind from the hangovers that he suffered from his constant drinking.

One night, Brian was out with friends, celebrating a court case win, and he decided to drive himself home.  A police officer pulled him over, tested his BAC and found that he was above the legal level.  He was charged with a DWI.  Brian called his lawyer and was able to escape conviction--he evaded the consequences of his addiction.

As his addiction to alcohol and cocaine progressed, he began to lose clients.  He was no longer effective at his job as counsel.  In order to maintain employment, Brian began to take cases that he should not have taken.  He was desperate.  Whenever friends or family reached out in concern, he denied their help and put on a mask of contentment.  He had attempted human connection through marriage, but after three failed he quit on himself.

The Apex

In 2005, Brian attempted suicide.  When his brothers Jeff and Mark entered his house, they found remnants of drugs and alcohol littered everywhere, and Brian was holding a gun to his head.  They took him to the Green Oaks Psychiatric Facility.  The trouble was that Brian, with his lawyer training, was able to talk himself out of anything.  He was discharged and ordered to spend two weeks at home with minimal contact with the outside world.  Angry for this lockdown, Brian lashed out towards good friends and family.  He called his drug dealer, who did home deliveries for his high-profile clients and wallowed in self-pity.

During January 2006, it seemed like Brian's life was on the upswing.  He met a fellow lawyer, Amanda, and began dating again.  Mark was very proud of his brother's progress and put Brian in charge of the construction of the American Airlines Center.  The longer leash caused Brian to repeat the cycle of addiction.  He began using again, and he would show up to planning meetings high or drunk.

April 2007 was an alarming wakeup call.  Amanda returned home to the residence that she shared with Brian, and she looked down at him passed out on the kitchen floor.  Two days were blacked out in Brian's memory.  He was readmitted to Green Oaks and received treatment.  Amanda stood by Brian for a decade, even though he initially refused to enter a residential facility or follow a twelve-step program.

The Happy Ending

It took Brian quite a while to convince himself to enter a twelve-step program.  Initially, he would do fake walk-bys down the hall before entering the room.  During his first meeting, he sat there crying as he listened to the stories and the testimonies of the other people present.  He could not help but compare his life experiences to the ones described.

This meeting made Brian long for one day of a clear mind.  He wanted one full day with his family.  On April 8, 2007, he spent a full 24 hours with his family.  Since that day he has not had a single drink or a relapse with cocaine.  Brian had to work through a lot to reach his sobriety.

He had to deal with the little boy with a troubled childhood with an overwhelming need of affirmation.  He had to let go of his anger towards his mother and the rest of his family.  He had to forgive himself.

Brian has been seeing a psychiatrist for 15 years dealing with his depression, and he even writes letters to his inner child about the importance of loving oneself.  "Shame knows no hourly rate."

"Wives and girlfriends may come and go, but all you have are your brothers."--Norton Cuban