By Muthoni Njagi
Kenyan Mind and Justice Digest | Magistrate | Therapist | July 28, 2025
Judges are human.
Yes, we wear robes. Yes, we carry the enormous responsibility of interpreting and applying the law. But beneath the bench is a person — often overwhelmed, frequently indoors, always thinking, and silently grappling with life’s complexities like everyone else.
On July 25th, 2025, we observed Judicial Wellbeing Day — a time to reflect on the psychological, emotional, and physical health of judicial officers and other court professionals.
In my post that day, I described a “typical day in court.” It involves high-pressure decision-making, confronting trauma, hearing emotionally heavy cases, and sometimes being the final voice in life-altering outcomes. The demands are immense. And for many of us, the inner load rarely gets acknowledged.
So, what does psychological care look like for judicial officers and judges?
The Weight of the Gavel: Why Mental Health in the Judiciary Matters
Judges Experience Vicarious Trauma
Research from the National Judicial Stress and Resilience Survey (Center for Court Innovation, 2021) reveals that over 60% of judges report symptoms of vicarious trauma, including anxiety, insomnia, and emotional detachment. These stem from repeated exposure to disturbing case material—especially in criminal, family, and children’s courts.
Burnout Is Real—And Dangerous
According to the World Health Organization, burnout is a workplace syndrome characterized by emotional exhaustion, depersonalization, and a reduced sense of accomplishment. In judicial work, this manifests in decision fatigue, cynicism, and a loss of compassion — dangerous terrain for professionals who must remain fair, balanced, and empathetic.
“When we don’t address stress in the judiciary, we risk not only the well-being of judges but the integrity of justice itself.”
— Dr. Susan Daicoff, Professor of Law and Psychology
The NEWSTART Model: My Framework for Wholesome Living
As a judicial officer, I’ve personally experienced the toll this work can take. Over time, I’ve adopted practices that help me manage my health and stay mentally strong.
I was recently introduced to a framework that names what I’ve already been practicing: NEWSTART—an acronym that outlines eight foundational elements for optimal wellness.
This concept was popularized by Dr. Roger Seheult, a leading internal medicine and sleep specialist, who explained it beautifully on The Diary of a CEO Podcast. He emphasizes how circadian rhythms, natural light, and lifestyle choices can dramatically improve mental clarity, immunity, and longevity.
Let me share what this looks like in my life.
🥗 N – Nutrition
Our brains thrive on real food. I focus on eating whole, homemade meats and plant-based meals: fruits, vegetables, legumes, and nuts. I minimize processed foods and sugar, which have been shown to increase inflammation and worsen mood regulation.
“Nutritional psychiatry is showing us that what we eat directly impacts how we feel.”
— Dr. Uma Naidoo, Harvard-trained Nutritional Psychiatrist
🏃🏾♀️ E – Exercise
Movement is one of the most effective mental health interventions. Whether it’s walking during lunch breaks, early morning stretches, or light workouts at home, I’ve learned that exercise is not optional—it’s essential.
Studies show that just 20 minutes of moderate exercise a day can reduce symptoms of anxiety and depression by up to 30% (Harvard Health Publishing, 2021).
💧 W – Water
It may sound basic, but proper hydration supports cognitive function, focus, and mood regulation. Dehydration can mimic symptoms of anxiety and fatigue. I always carry a water bottle / mug with me to court—simple, but powerful.
☀️ S – Sunlight
Judges often spend 10+ hours indoors. Yet, sunlight plays a key role in regulating melatonin (our sleep hormone), vitamin D production, and serotonin (our happiness chemical). I now aim for 15–30 minutes of natural light each morning.
Dr. Seheult calls this principle “Bright Days, Dark ”Nights”—meaning we should expose ourselves to light during the day and avoid screens at night to protect our circadian rhythm.
⚖️ T – Temperance
Temperance means moderation and self-regulation. For me, it includes eliminating alcohol, limiting caffeine, unplugging from my phone at night, and drawing emotional boundaries with work. Overfunctioning may look noble—but it’s unsustainable.
🌬️ A – Air
Clean, fresh air clears mental fog. I open windows in chambers and practice deep breathing to reset my nervous system. Controlled breathing reduces cortisol levels (the stress hormone) and restores calm in tense moments.
😴 R – Rest
Judicial fatigue is real. Sleep, as Dr. Matthew Walker (author of Why We Sleep) says, is “the greatest legal performance enhancer that most people are neglecting.” I’ve learned that 7–8 hours of good-quality sleep isn’t indulgent — it’s required for mental clarity and compassion.
🙏🏾 T – Trust in God
This is personal but essential. My faith keeps me grounded. When judgments are heavy, and the burden of people’s pain feels unbearable, I turn to prayer. I find peace in surrender—trusting that I am only one part of the bigger story.
Why Wholesome Living Is Not a Luxury—It’s a Responsibility
I’m deeply passionate about wholesome living—not because I have it all figured out, but because I’ve lived the difference. I’ve seen how small, daily habits protect not just our bodies but also our ability to serve with wisdom, grace, and empathy.
As officers of the court, we are entrusted with enormous power. And with that comes the responsibility to care for ourselves. Our mental health is not secondary—it is foundational.
Final Thoughts
Psychological care for judicial officers should not be reactive. It must be intentional, proactive, and normalized. Let’s talk about it in training. Let’s build peer support. Let’s shift culture.
To my fellow judges, magistrates, and legal professionals:
Let’s not just survive our careers — let’s live fully within them.
And maybe, just maybe, the people we serve will benefit from our healing too.
