Manage Your Stress in 5 Easy Steps

It's the start of a new year. For some, it's a welcome turning of the page. For others, well, it's the continuation of managing stress in an uncertain environment. And for nearly all attorneys, stress is a by-product of the job.  In fact, legal professionals have been found to have a higher incidence rate of anxiety, depression, and possible substance abuse, per a report from ALM. This isn't exactly new news, but it is on the increase. So it's increasingly important to make sure you are taking care of yourself, not for your practice alone, but for your family, friends, and your own life experience. Here are some tips to build into your day to make de-stressing part of your routine.

Practice Gratitude

This is a popular one around here. No, every day doesn't go as planned. But if you focus on where there are, well, opportunities, it emphasizes lacking. Instead, spend 10 minutes (or more... but hey, you have to start somewhere) a day focusing on what is going right. What are you grateful for? I have a failsafe response, that no matter what I am grateful for my morning coffee. It's a reminder to me of the possibilities of the day. After that, I'm always grateful for my family, friends, and work. I love what I do. So even if it doesn't always go as I would like or imagine, I'm grateful for it. 

Book a 5-10 minute timeslot into your day to practice gratitude. While you are there, practice a bit of mindfulness too. Even if you just do the following, for one minute, it's helpful.

• Close your eyes
• Relax your shoulders
• Unclench your jaw
• Take 3 deep box breaths... breath in through your nose to the count of 3, hold it for another count of 3, and slowly release the breath through your mouth to the count of 3. Work up to a count of 4 or 5. 

Get Active

Physical exercise is a big stress reliever. I'm a huge fan of music so basically love cranking the tunes and getting the workout done, whether doing some strength training or riding my stationary bike. Find whatever works for you. Don't have time to do a 30-minute workout? Do some squats or lunges or jumping jacks or maybe even the dreaded (and awesome) burpees. We have some options for you, too. You can do one circuit or repeat the set of exercises multiple times, too. 

If you want to hit two birds with one stone, and it's not terribly freezing or icy outside, get out and get some sunshine, too. Take a brisk walk. Get some natural sunlight. Don't take a call unless you really must. Even if it's a lap around the parking lot, getting some fresh air, moving your body, and getting some sunshine always help. 

Identify Your Stressors

This is tough not to get stressed out when identifying the issues that cause you to stress but it's the only way to actively address them. 

Take a few moments, do not dwell or ruminate on any of this, and think of the things that stress you most. Write them down. Personal or professional stressors all affect how you are able to function in your daily life. You don't need to have a long list. In fact, just write down the top couple of things that come to mind. Got it?

Now, think of some ideas to address the stressors. Do you need to eliminate something from your daily responsibilities? Can you ask for help? Maybe you could use a set of extra hands from time to time? Think about some ideas to make even the slightest improvement to the stressors. If you can't, what can you do to address the issue? Maybe you need to try some new technology to streamline your administrative processes. Perhaps you need to carve out an hour a day/night to do something you enjoy rather than working after hours. Maybe it's time to get together with a friend or two. You get the idea. Address the issue if you can. If you can't, well, do something that brings you some happiness. It all looks better when we are more balanced.

Take Time Off

Yes, I know for many of us we are recently back to work after the holidays. The question is did you actually take time off? I'm completely guilty of not taking time off. Sure, I didn't sit at my desk and work all day, every day over break. But when I did take a day 'off', I continued to monitor my emails, texts, and phone calls. And, surprisingly, it was busy. Funny the number of people in the network who are working right up until the last day of the year. So, while I took time off, I never really unplugged. My bet is some, or many, of you, are guilty of the same.

Maybe you can't take a day off during the week. But it's critical to leave the stress of work behind for one day a week. Whether Saturday or Sunday, make sure to take one full day off. Don't check your emails, work calls, or anything related to the job. Emergencies aside, taking a day off is a necessity. Can't do a full day? Block a half day. You get the idea. The key is taking a block of time away from it and focusing on something else. Hopefully, you have a hobby or something you want to try. Or maybe you just take a half-day to get that workout in and do some cooking. You get the idea. Make time for yourself, away from work, every week.

Consider Therapy

We are big believers in therapy. Even during the best of times, it's a good idea to chat through things that concern you. Particularly over the last couple of years and now, it's a really great idea. Many insurance plans offer some coverage for costs, if not 100%. Contact your insurance carrier to see who is in-network and what costs are covered. Alternatively, contact your Bar Association. Many associations offer some mental health resources and can possibly refer you to a therapist. Friends and family may also have good resources. These days, many therapists offer remote sessions so you can connect via secure video chat, too. You don't need to commit to a weekly session. The first step is getting started and then deciding what works for your schedule and budget.

Ultimately, stress is part of daily life. When it gets too high it can cause many health conditions, including high blood pressure, stroke, and even heart attacks. Getting a handle on stress and keeping it in check doesn't require a lot of your time. But it does require some effort on your part. And you are worth it. Take these steps to get a handle on your stress so you can be the best attorney, friend to yourself and others, and family member.