Category: FMJA Monthly

Dear FMJA Colleagues:

We hope that each of you, our Magistrate Judge colleagues, and your families are well and staying safe during these difficult and challenging times. Because we care about you, we chose wellness and stress relief tips for this month’s email. A plethora of resources are available online that provide insight on reducing stress and staying healthy, both mentally and physically, as we continue to deal with the COVID-19 situation. We have chosen to highlight a few tips and resources in this email. Hopefully, one or more of the resiliency tips will resonate with you and be incorporated into your daily routine.  Since January when the World Health Organization (WHO) determined the outbreak of the novel coronavirus disease, COVID-19, to be a “public health emergency of international concern”, stress levels everywhere have continued to mount. Despite that, you have continued to conduct, albeit in new and innovative ways, the essential function of keeping the federal court system running throughout the pandemic. Now each of us is assisting our districts in orchestrating the full re-opening of our courts. We are not all in the same phase of that re-opening process but as Magistrate Judges each of us is an integral part of that process. It is important that each of us implements effective coping techniques to stay healthy and keep our stress levels manageable as we continue to work through the COVID-19 situation.   

The Mayo Clinic has published a helpful resource on COVID-19 and mental health. The resource reminds us of the need to be mindful of the care needed for a healthy body and mind. You’ll note that several of the strategies benefit both your mind and body, delivering a double whammy of positivity. Some key self-care strategies to maintain your body include:

1.  Get enough sleep. Go to bed and arise at the same times each day. Stick with your normal schedule even if you are working from home.

2.  Engage in physical activity. Regular physical activity can help reduce anxiety and improve mood. Exercise outside in an area where you can maintain social distancing, such as your backyard or a nature trail. You also can exercise inside using a variety of apps or virtual workouts available on the internet. 

3.  Eat healthy. Stress can create poor eating habits. Choose a well-balanced diet. Wash your fruits and vegetables before you prepare them. 

4.  Limit screen time. Make a conscious effort to turn off your electronic devices and connect with family members, including fur kids. 

5.  Relax and recharge. Set aside time for yourself. Many people benefit from practices such as deep breathing, tai chi, yoga, meditation, a soothing bath, listening to music, or whatever helps you relax. Other people get reenergized from connection with other people by phone, video, or in person in a safe environment. 

Similarly, the Mayo Clinic lists the following tips to keep your mind healthy and sharp by reducing stress triggers:

1.  Keep your regular routine. Set aside time for people and activities that you enjoy. Predictability in your routine can help you feel more in control. 

2.  Limit over exposure to news media. While it is important to stay informed, a constant barrage of sometimes conflicting information about COVID-19 can unrealistically heighten fears about the virus. Make sure you are getting your news from a reliable source.

3.   Stay busy. A positive distraction can break the cycle of negative thoughts that can feed depression and anxiety. But don’t go overboard-see number 6 below.

4.  Focus on positive thoughts. Choose to focus on the positives in your life. Consider starting the day by listing things for which you are thankful. Maintain a sense of hope, work to accept changes as they happen, and try to keep problems in perspective.  

5.  Use your moral compass or spiritual life for support. If you draw strength from a religious or other belief system, your beliefs can bring you comfort during difficult times.

6.  Set priorities. While staying busy may be a helpful strategy (see number 3), do not become overwhelmed with creating a list of tasks to accomplish, especially if you are working from home. Set reasonable goals each day and outline the steps you need to take to accomplish each goal. Accept that some days you will be more productive than others both at work and at home. 

You can find the full Mayo Clinic article and additional resources at the link below:https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/mental-health-covid-19/art-20482731Additional information can be found on the Federal Judicial Center website at https://www.fjc.gov/international/justice-and-covid-19. On that page, a selection of resources developed by the global judicial community for judges and administrative staff can be found addressing court operations, resilience, and access to justice during the COVID-19 crisis.Let’s all continue to support each other and stay connected. One way to do that is to schedule a Zoom meeting with members of your baby judge class, MJs in your circuit, or that special group of MJs that you have bonded with over the years. FMJA Executive Director Shari Bedker has offered to set up Zoom meetings for any group of 8-10 judges. Send the list of names and the date and time to Shari at sbedker@fmja.org and she will send out the invitations and make it happen.

STAY SAFE! WE MISS YOU! WE HOPE TO SEE YOU SOON!
Helen C. AdamsFMJA Director
Jennifer L. ThurstonFMJA Director and Bulletin Committee Chair