My Concern

I’m feeling overwhelmed

It is very likely that you’ve been told that feeling overwhelmed, stressed and anxious are all normal parts of the law school experience. Just because these reactions are common, it doesn’t mean you have to accept these feelings as a part of your new reality. Normalizing these feelings is problematic because it may cause you to ignore your experience, which will usually exacerbate it. Paying regular attention to your well-being and increasing self-awareness can help you distinguish between temporary feelings of pressure and heightened and persistent stress, panic or depression.

My classes are triggering painful or confusing feelings

From criminal and human rights, to mental health law, many of the topics covered in law school include narratives about painful experiences. Sometimes simply hearing about another person’s experiences can trigger reminders of your past. If you are survivor of abuse or violence of any kind, for example, a class discussion about a similar case can cause traumatic memories and feelings to come flooding back. Or you might feel marginalized and isolated after hearing a legal opinion that questions accommodations for racialized persons. No matter what the subject matter, the sensitivity of your professors and classmates can have a strong impact on your response, either validating your feelings or leaving you feeling profoundly isolated and distressed.

Here are some things to consider:

It is extremely important to take care of yourself. Step away from the situation as soon as you can, whether to a quiet space or with safe friends. See if you can bring yourself to the here and now by stating the date and how old you are and feeling your feet planted firmly on the ground. If you continue to feel distressed, seek help — a student services advisor or counsellor, a Member Assistance Program therapist or even a compassionate peer can offer support. If you feel comfortable, you might also consider sharing the experience with those who might be in a position to help change the approach to the content for the next class. Most importantly, though, don’t hold your feelings in. You are experiencing something real and painful. Help is necessary and it is available.

I have learned a lot throughout my experience. Whatever I was feeling was absolutely not my fault. There is nothing more I could have done on my own to control my situation. I let the changes I was experiencing go on far too long. There is no shame in asking for help. It is not a weakness. Ontario Law Student, Class of 2015
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I think I’m having panic attacks

Panic is an example of an extremely intense manifestation of anxiety and it is something far too many law students experience. Having 100% exams marked on a curve, for example, might trigger you to have a panic attack. It’s understandable — many law students experience overwhelming anxiety when they believe the stakes are high and that there is a limited amount of time to demonstrate their knowledge. If you have experienced a panic attack, you may be feeling worried or embarrassed about the possibility of people finding out about them or worried that you might have another one. Unfortunately, even though you may not know why you experienced your first panic attack, the fear about having another one can itself provoke a subsequent attack.

Here are some things to consider:

As serious and debilitating as panic may be, it doesn’t mean that you won’t be able to get through law school or have the career you want. Students who experience panic have been able to get through law school and continue on to a career they are happy with. It’s important to know you are not alone in this. It is not your fault. Seeking help and support as early as you can is essential. Speak to a trusted health care provider about your experience and options for support. They’ll likely need to rule out physical causes first and then work with you to explore ways to start feeling better. With their assistance, you may also be eligible to access exam accommodations or other supports at your law school. For more information on accommodations, check your school’s resource page.

My biggest struggle with law school was that I didn’t realize how much of a mental and emotional toll it would have on me. From the infamous bell-curve to the super-humans that were my peers, my confidence took a huge hit. Ontario Law Student, Class of 2016
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I’m burnt out and depressed

Feeling burnt out or depressed is another common experience among law students. So common among law students, in fact, that researchers and health professionals worldwide are working to offer solutions. Burnout and depression affect people differently. There is no one common experience. If you don’t feel like yourself and are worried that you may be burnt out or depressed, you may also have concluded that it’s just an expected part of law school. But three years is a long time to feel this way. You do not need to accept these feelings as part of your law school experience; you deserve to feel good about yourself and your studies.

Here are some things to consider:

There are a number of ways you can take care of yourself. Just like depression itself, recovery from depression is different for everybody. Seeking support is hugely important, as is developing a self-care plan. Make sure you find out what all your options are so that you can make an informed decision. For example, people have started to feel better with mindfulness, meditation, exercise, medication, therapy, peer support or a combination of these resources. You may or may not want a diagnosis. You may or may not want to access academic accommodations. Be sure to get the information you need to make the right choices for you, so that you can be on your way to feeling better.

It is difficult for students to recognize the warning signs of poor mental health. Of course you’re anxious, you have four 100% law school exams coming up! However, I would caution students to seek support as early as possible. Ontario Law Student, Class of 2014
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I’m struggling to cope with stress

It is very likely that you’ve been told that feeling overwhelmed, stressed and anxious are all normal parts of the law school experience. Just because these reactions are common, doesn’t mean you have to accept these feelings as a part of your new reality. Normalizing these feelings is problematic because it may cause you to ignore your experience, which will usually exacerbate it. Paying regular attention to your well-being and increasing self-awareness can help you distinguish between temporary feelings of pressure and heightened and persistent stress, panic or depression.

As a law student, you’re probably well acquainted with stress. Sometimes it provides you with the motivation you need to study or complete an assignment under tight deadlines. Other times, though, stress can feel debilitating and may prevent you from getting things done. You may be surprised when and how it manifests itself. It definitely becomes a concern when you are having difficulty coping or when it prevents you from enjoying your life.

Here are some things to consider:

  • Take stock of how you’re feeling and what strategies or relationships make you feel better or worse.
  • Keep perspective – be mindful of everything that is important to you. What is causing you stress right now may feel less significant in comparison.
  • Positive self-talk – your brain believes what you tell it. If you tell it you’re doing the best you can and reinforce this message often, you will start to believe it.
  • Take breaks for recreation and relaxation – they help you refocus and work more productively.
  • Eat healthy and get physical activity – sounds simple, but it works.
  • Set healthy personal boundaries that keep out toxic influences and allow in constructive ones.
  • Avoid isolation – one of the most powerful stressors for law students is the feeling that you’re the only one experiencing what you’re going through. Connect with others and share your experiences. You’ll be surprised how many are feeling something similar.
  • Be aware of your body and breath – have you ever noticed yourself holding your breath or clenching your jaw? Mindfulness and meditation are excellent resources to quiet your mind and help you feel more grounded. These skills can be like a reset button for stress.

I have learned a lot throughout my experience. Whatever I was feeling was absolutely not my fault. There is nothing more I could have done on my own to control my situation. I let the changes I was experiencing go on far too long. There is no shame in asking for help. It is not a weakness. Ontario Law Student, Class of 2015
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Psychiatrists, psychologists and social workers: What do they each do and where can I find them?

There are various professionals who offer mental health support and counselling. It can be difficult to keep track of what types of assistance they each provide and where to find them. Don’t worry, we are here to help.

Psychiatrists

Education and Credentials

Psychiatrists are medical doctors who have specialized in the area of mental health

Services Provided

  • Assessment of symptoms
  • Diagnosis of conditions
  • Prescription of medications (These are the only mental health professionals who can do this)
  • Some psychiatrists offer counselling, although most in Ontario do not

How can I Make an Appointment?

  • Your university may have psychiatrists offering services on campus. Check your school’s resource page on JustBalance for more information on psychiatric services.
  • If you attend the emergency room for an urgent mental health concern, you can see a psychiatrist there.
  • Generally you need a referral from your family doctor to access a psychiatrist in the community. If you need help finding a family doctor, visit Ontario’s Health Care Connect.

How much will it cost?

There is no cost. These services are all covered by OHIP.

Psychologists

Education and Credentials

Psychologists are counselling professionals who completed a doctoral degree in psychology and hold a certificate of registration from the College of Psychologists of Ontario

Services Provided

  • Assessment of symptoms
  • Diagnosis of conditions
  • Clinical psychologists (not research psychologists in hospitals or universities) provide psychotherapy and counselling

How can I Make an Appointment?

How much will it cost?

  • Psychologists are not covered by OHIP
  • Short-term counselling by a psychologist through your university or the Member Assistance Program is free.
  • If you have extended health benefits through school or work, they will often cover part of the cost of a psychologist. Check your plan for more detailed information.
  • Otherwise psychologists will charge a direct fee for service Many psychologists offer a sliding scale fee based on ability to pay. Let them know that you are a student and see if you can find a reduced rate.

Social Workers

Education and Credentials

Social workers are regulated health care professionals and are members of the Ontario College of Social Workers and Social Service Workers (OCSWSSW)

Services Provided

They work from a strengths-based perspective and often help people in the community through non-profit organizations. They also provide one-on-one psychotherapy/counselling.

How can I Make an Appointment?

How much will it cost?

  • Short-term counselling by a social worker at your university or through the Member Assistance Program is free.
  • If you have extended health benefits, they will often cover part of the cost of a registered social worker. Check your plan for more detailed information
  • Otherwise social workers in private practice will charge a direct fee for service. Many social workers offer a sliding scale fee based on ability to pay. Let them know that you are a student and see if you can find a reduced rate.