Did you know that May is Mental Health Awareness Month? As an attorney, you know what it's like to face long hours, high stakes, and relentless pressure in your career. Unfortunately, this can easily translate to an abundance of mental health struggles that are often left unaddressed. According to the American Bar Association, lawyers are significantly more likely than the general population to experience anxiety, depression, and substance abuse.
Mental Health Awareness Month, and our Raising the Bar blogs surrounding mental health, serve as a reminder that your well-being must be a priority, not an afterthought. Recognizing the warning signs of mental health deterioration early can make all the difference in finding help, prioritizing your quality of life, and protecting your practice. Here are five alarm bells every attorney should be aware of, along with what to do if you find your mental health is struggling.
1. Chronic exhaustion. Feeling tired after a long week is normal, but persistent, bone-deep exhaustion isn't. Constant exhaustion is often the first sign that something is wrong. You might have trouble falling asleep or staying asleep. Maybe you're getting too little sleep or oversleeping to solve the endless fatigue that never seems to leave your body. Getting out of bed can feel like a massive feat. This lethargy, accompanied by a change in sleeping patterns, can easily spiral into other issues.
Exhaustion can lead to a decline in your professional performance. You might experience difficulty concentrating, impaired memory, or notice you're making more mistakes than usual. When you have clients depending on you for a multitude of reasons, you can't afford this.
2. Mood changes. This can come in many forms. You might be more irritable and easily lash out at your loved ones or coworkers over minor inconveniences. Anxiety could take over and rule every aspect of your life. Or depression could leave you with an overall sense of hopelessness and apathy, and a loss of joy doing things that once made you happy.
These dramatic shifts in your mood can have an adverse effect on both your professional and personal relationships. Emotional regulation is critical in client interactions, courtroom decorum, and professional reputation. If you've noticed a significant increase in irritability or a distinct lack of joy in your life, this is often a red flag that stress, anxiety, and depression are taking over.
3. Withdrawal and isolation. Do you find yourself turning down invitations, avoiding conversations, or losing interest in your once-thriving social life? Withdrawal is a major symptom of depression, burnout, or intense anxiety, and can create a dangerous loop: the more isolated you become, the worse your depression gets. Social support is one of the greatest weapons against mental health struggles. Resist the impulse to pull away from your family, friends, and peers, and ask yourself why it is you feel that way.
4. Physical symptoms. Sometimes our mental struggles manifest as physical symptoms that affect our bodies. This could mean a loss of appetite, rapid heart rate, dizziness, gastrointestinal symptoms, or pounding headache. Stress also weakens the immune system. If you find yourself falling sick more and more often, it could be another alarm bell ringing out.
5. Coping mechanisms. Sadly, many people with failing mental health often turn to substance abuse to relieve stress. This could take the form of alcohol, drugs, overeating, or even compulsive behaviors such as gambling. While it's natural to seek relief during stressful periods, relying on unhealthy coping mechanisms signals that underlying mental health issues may be escalating. Left unchecked, these habits can spiral into serious health, legal, or ethical consequences, and make recovery even more difficult.
What to do if you notice these alarm bells? Recognizing and admitting you have a problem is the first step. Denial will only delay in getting necessary help. Some hesitate to admit they have a problem, viewing it as a sign of weakness, but facing your flaws is, if anything, a sign of true strength. It takes a great deal of wisdom, courage, and self-respect.
Know that there is no rule that says you have to navigate this alone. Talk to someone you trust: a family member, a friend, a colleague, or a therapist. Simply talking about these problems can go a long way. From there, seek change. Set small, manageable goals such as regular breaks, daily exercise, or getting to bed earlier. Self-care doesn't have to be overwhelming life changes; it's small changes that add up into a world of difference.
If this isn't something that can be solved with simple changes then it might be time to seek professional help. Therapy, counseling, and support groups can be a game-changer. Many state bar associations offer confidential assistance programs for struggling attorneys. The Pennsylvania Bar Association offers Lawyers Concerned for Lawyers and a confidential helpline available whenever you need it.
PBI occasionally offers mental health-related CLEs that can educate you on how to build a more balanced life. Check out the following offerings in our on-demand library to score credits while educating yourself on the dangers of burnout:
The Lawyer’s Guide to Mitigating Burnout: Caring for Ourselves and Our Clients in Challenging Times
The Truth about Compassion Fatigue: Managing Empathic Overwhelm in Lawyers
Distressed Lawyers – An Occupational Hazard? (2025 Estate & Elder Law Symposium Session)
As you depart from this blog post to go about your busy day, remember this: you can't pour from an empty cup. Your ability to advocate for others, negotiate high-stakes deals, or win in the courtroom depends first on your ability to care for yourself. Mental health is not a luxury—it’s essential for a long, successful, and fulfilling career in law.
This Mental Health Awareness Month, take a moment to check in with yourself, and encourage your colleagues to do the same. Recognizing the signs early can change the trajectory of your career and your life. If you need help, don't hesitate to reach out. If you’re thriving, reach out to others. Ask them how they're doing and be a pillar of strength they can lean on. Together, we can help build a healthier, happier legal profession.
