Stress Relief for Lawyers

10 Stress-Coping Techniques for Lawyers:

1. Adequate rest: Many of us practice sleep deprivation even though sleep is vital for the restoration of the body and mind. Lack of sleep promotes irritability and reduced cognitive function. Do you get 7-8 hours of sleep at night? Do you take naps? Both are necessary in order to feel refreshed , and of course, as we age, a nap during the day may be of benefit, even if it means slightly fewer billable minutes. 

2. Exercise consistently: Research indicates a positive association between exercise and the improvement of symptoms of depression and anxiety.  Exercise promotes self-esteem and contributes to better overall health, both of which foster resiliency and peace of mind in the face of stressful events.    

3. Social support: Friends, family, colleagues and intimate partners can be an important source of support; a necessary coping resource.  They can help us view a situation differently, determine alternatives, solve problems, lend tangible assistance and provide emotional support. Social support has even been demonstrated to reduce the body’s physiological response to stressful events. 

4. Get involved: Activities can be a necessary distraction from day-to-day hassles, as well as serious stressful events. When was the last time you read a book? Trivial reads or activity are good distractions. By occasionally getting lost in these activities or diversions, we remind ourselves that there is more to life than work. 

5. Vacations: Vacations or occasional days off recharge our batteries and avoid burnout. Take personal responsibility for taking the vacation time you are entitled to and leave the cell phone and laptop at home. If possible, plan vacations well in advance and schedule work around them. 

6. Gain control: Where possible, take steps to gain a tangible sense of control over your environment.  However, keep in mind that despite our best efforts, certain events will be remain beyond our control. Focus only on those aspects of the situation that you can reasonably expect to influence. Remember, you can control your own thoughts and direct your perception of events and situations. 
7. Use problem-focused coping strategies: Use problem-focused coping (e.g., talk openly about a problem, politely but firmly confronting a problem client, make a “to-do” list and check off items) as opposed to allowing emotions to run wild (blaming others or yourself, ruminating about the problem without doing anything).

8. Practice flexibility: Look at the big picture, beyond your initial impression of a stressful event. Reframe it in another light—is there an upside you’ve overlooked? (e.g. “we lost the demanding client, but that’s one less headache to deal with”). Try alternative strategies. Flexibility will enable you to meet the shifting demands of your environment.              

9. Manage workload: Remember you don’t have to do everything yourself.  Hire competent people and give them plenty of responsibility. Schedule projects, when possible, to avoid working extended hours. And remember, there's a time and place for small talk.  

10. Create short-term goals: To stay motivated, set a series of small goals, in addition to a few larger, long-term aspirations. The completion of each small task promotes a sense of accomplishment, diminishes worries about  workload and will inspire you to pursue further objectives.