I spoke at the American Bar Association’s Annual Meeting where I gave a presentation on “Real Solutions for Lawyers to Thrive Even During Stressful Times,” to help lawyers manage stress effectively.

These strategies are designed to help lawyers thrive, even in the most stressful times. Here are a few of the items we dove into:

• Maintain Flexible Boundaries: Setting boundaries is crucial for your well-being. Flexible boundaries allow you to prioritize what matters most, both professionally and personally.
• Know Your Limits: Recognize when to say no, not just in your career but in your personal life as well. Overcommitting can lead to burnout.
• Listen to Your Emotions and Body: Pay attention to how situations make you feel, and if you’re exhausted, don’t hesitate to decline additional tasks.
• Prioritize Sleep: Especially during high-stress periods like trials, ensure you’re getting enough rest. A good night’s sleep is essential for mental clarity and energy.
• Unplug and Recharge: Taking vacation time is vital for reducing work-related stress. Communicate with colleagues about your absence, establish clear boundaries, and commit to truly unplugging.
• Self-Care is Essential: Even if you can’t take a formal vacation, find time to relax through a staycation or daily self-care practices. Remember, if you’re not taking care of yourself, you can’t be at your best for others.

Lastly, I leave you with this parting thought:

You are worth five minutes of self-care, especially during trial. Sit in a quiet place. Pause in your day to do a breathwork, exercise or meditation. Breathe in fresh air and sunshine. Complete a brief workout on an app. Walk to court.

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One of the many ways I can help lawyers reduce their stress to improve overall well-being inside and outside of the workplace is through education. Creating and leading Continuing Legal Education (CLE) wellness programs is a way I can help lawyers combat elevated stress levels, work-life imbalance, and career burnout.

In June 2024, I led a CLE titled “Working Wellness: Healthy Solutions for Lawyer Well-Being,” with over 2,600 people registered in the summer, when people are taking vacation – a clear indication that the topic resonated with many. I am sharing some healthy strategies from the program in the hopes that many more lawyers (and anyone else who happens to be reading this) may benefit from them.

Before we jump into the strategies, I want to bring to your attention the signs of stress and chronic burnout in lawyers which can manifest in various physical and mental symptoms, including, but not limited to:

• Headaches
• Digestive issues / Changes in appetite
• Sleep disruptions
• Fatigue / Irritability /Moodiness
• Changes in sex drive
• Increased susceptibility to infections and inflammation

Any of these conditions can lead to serious health problems like heart disease, diabetes, obesity, cancer, depression, anxiety, substance use disorder, eating disorders, and PTSD. If you’re experiencing one or more of these symptoms, these tips may help you, however, addressing them with your preferred healthcare professional is always a good idea. 

“You can’t always control circumstances. However, you can always control your attitude, approach, and response.” – Tony Dungy

What can lawyers do to better control their attitude, approach, and response when stressful situations arise?

Be prepared to handle almost any situation by building up your mental fitness and resilience. Just as you build stronger muscles over time with weight training, you can better control your reactions to stressful situations by learning and developing actions that can increase your resilience and your mental ability to cope when workplace stressors arise.

Strategy #1: Increase and Manage Your Window of Tolerance

The “Window of Tolerance” describes the best state of arousal or stimulation in which individuals can still function and feel comfortable enough in stressful situations. When operating within your window of tolerance, you can effectively manage and cope with the emotions and punches that life throws at you. Everyone’s window of tolerance is different. Those who have a “wide” window are best able to reflect, think rationally, and make decisions calmly without feeling overwhelmed. Those with a “narrow” window may often feel their emotions are intense and difficult to manage.

Lawyers can increase and manage their window of tolerance by incorporating one or more of these grounding exercises into their daily lives.

• 5 Senses: When negative or challenging thoughts or emotions arise, stop and address your 5 senses when you are distressed to induce calmness.
  • What do you smell, taste, hear, see, and feel (through touch) around you
• Breathwork: Calm your mind and reduce anxiety by decreasing your heart rate and blood pressure through breathwork.
  • Practice 4-7-8 breathing. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat as needed.
• Self-Compassion: Give yourself grace through positive affirmations and self-talk.
  • Write a few positive affirmations and repeat them to yourself while looking in the mirror.
• Self-Care: Do something every day that is relaxing and you enjoy.
  • Take care of yourself by scheduling doctor and dentist appointments regularly, exercising, and participating in the hobbies that you love.

Strategy #2: Set Flexible Boundaries

When it comes to work, setting boundaries is crucial for maintaining mental health and well-being. However, if they are too rigid or too loose, they will not serve you well. Know what works for you, and allow yourself to have some wiggle room. Lawyers can practice boundaries by:

• Knowing your limits: Am I taking on too much?
• Listening to your emotions: Is this making me feel anxious, overwhelmed, happy, or depressed?
• Listening to your body: How do I physically feel? “I’m exhausted!”
• Knowing your values: Does this decision align with my values?
• Ask yourself, “Are my boundaries porous, rigid, or flexible? “

Here are some examples of boundaries to set that are helpful for lawyers or professionals to navigate the workplace healthfully.

• Time Boundaries. Time is your biggest commodity so spend it wisely.
  • Be realistic about your work projects and your personal/professional commitments. In regards to professional associations, don’t be afraid to say no to joining or partaking in activities that may overwhelm you and your time.
• Technology Boundaries. Technology is a blessing and a curse because it allows us to be in contact or contact at any time. It is easy to get caught up in work 24/7 so it is imperative to set boundaries to give yourself a needed break.
  • Do not feel like you need to respond to everything immediately, especially if it is not within your working hours.
  • Set time limits for social media.
  • Create cutoff times for when you will stop checking messages from your work email.
• Professional Boundaries. These are especially important to avoid unnecessary conflicts or misunderstandings between colleagues and clients.
• Be a clear and direct communicator. Do not try to convolute emails or conversations because you are trying to be nice to the recipient.
• Learn how to delegate. Do what you do best and learn your colleagues’ strengths and weaknesses so you may delegate responsibilities.
• Identify your non-negotiables. These will be based on your values and help you achieve a more balanced work-life. Some examples include:
  • No non-emergency work calls and emails if you’re at home.
  • Take a “coffee break” two times a day to recharge that is away from your computer (do a short meditation, take a walk, etc.,)

Strategy #3: Identify and Live According to Your Values

Values are the fundamental beliefs that govern our lives and guide each of our life choices. Everyone has a unique set of values based on their life experiences. As values shift through different life stages, we should regularly reassess our values to consider where our focus truly lies at that moment in our lives personally and professionally.

To assess your values, try this value coaching exercise.

1. Sit down and answer these questions on paper or your computer.
   • Who am I right now?
   • Who do I want to become?
   • Who do I want to spend my time with?
   • How do I want to spend my time (in general and/or when I’m away from work)?
   • What life domains are most important to me?
2. Review this list of values and pick 20 that resonate with you the most.
3.  Circle your top 10. Was this easy or difficult for you? Was there any internal negotiating that you had to do?
4.  Reflect on your 10 values and select your top 5.
5.  For each value selected, write out how each one will influence your life domains.

Bonus Strategy: Give Yourself Grace

Everyone has regrettable moments. If you have one of these, whether it’s daily or once in a while, give yourself grace instead of grief.

These strategies are designed to help lawyers reduce stress and improve overall well-being, and implementing them will pay off over time. Before you know it, you’ll be automatically enforcing a boundary at work or practicing 4-7-8 breathing in an intense moment, and will find yourself able to handle the challenges of the profession with ease, finesse, and maybe even a smile on your face.

– – – –

I am passionate about helping lawyers create and maintain healthy, happy, and productive lifestyles. My holistic lifestyle wellness coaching for lawyers includes unique programs based on a law firm’s needs, wellness seminars, keynotes, panel discussions, and CLE programs. Learn more about collaborating with me here.  

View my current speaking engagements here.
Schedule a consultation with me.

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You Cannot Pour from an Empty Cup

When lawyers stop taking care of themselves, they will not be at their best for their clients, colleagues, or families. The act of self-care is often described as immersing oneself in something that brings joy. Vacation can be a wonderful form of self-care – where an individual can explore a different city, create memories with family members or friends, and relax in the moment. A vacation without the interruption of work can truly recharge a person’s batteries. But, for the busy lawyer, a “true” break from work can be daunting! 

Don’t Fret! With Some Planning, Lawyers Can Take a “Real” Break from Work – Here’s How!

The Mental Health and Wellness Committee of the American Bar Association (ABA) is hosting a one-hour Zoom webinar on Tuesday, May 21, 2024, from 1:00 – 2:00 p.m. ET, to share planning strategies for lawyers so they can step away from work to relax and refresh and recharge this summer without undue stress.

Corporate Wellness Consultant Erin Clifford is passionate about empowering professionals to develop healthy lifestyles to live their best lives and is honored to be part of the panel. 

This webinar is available to ABA members ($25) and non-members ($35). To register for a spot, click here.

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While the legal profession is stressful, lawyers don’t have to be a stress statistic…even during trial.

As a partner at a top Chicago personal injury law firm and wellness consultant and coach to law firms, I see firsthand how empowering lawyers with simple, sustainable lifestyle strategies can make a big difference. Prioritizing self-care is crucial for lawyers to maintain a positive well-being that allows them to excel in the profession. Working in law, I personally relate and understand that lawyers need real-world solutions.

I love to remind lawyers about the oxygen mask rule: always put your mask on first before you help others. You need to help yourself to help others on the job. You deserve it. One of the tough topics I tackle in group sessions with lawyers and in 1-1 sessions is managing stress during trial and trial prep. It is plagued with long hours, managing client expectations, travel, being in unfamiliar locations with limited food options, sleepless nights, and the list goes on and on. This post maps out manageable practices for lawyers to cope with stress during trial.

Here’s how lawyers can manage stress during trial, specific to wellness areas.

Sleep

Having 7 to 9 hours of sleep per night will decrease stress and help you feel equipped during trial. When you have a lack of quality rest, this can cause hormonal imbalances, leading to a weakened immune system. If your body is rested, your serotonin levels balance, helping you gain focus. In my post, How Lawyers Can Get a Better Night’s Sleep you’ll find more practices to improve your sleep quality. While you understandably may have to pull a few all-nighters, do your best to consistently maintain your sleep schedule and consider if you and your work would be best served by giving your mind a good night’s rest to reset.

Movement

Exercise is one of the best ways to reduce stress. Remember, some movement is better than none. Your schedule during trial may not leave room for spending a significant amount of time at the gym, but still strive to get in 15-20 minutes of movement a day whether it’s a walk, stretching, or strength training. Moving your body can have a profound impact on your overall physical and mental well-being. I also recommend setting movement alarms throughout your day if you’re sitting at your computer. Do desk exercises, walk around your office, push-ups, jumping jacks, etc. Just move for 2-5 minutes.

Strategic Eating

Nourishing your body is crucial during times of stress. It builds your immune system and gives lawyers on the go the energy they need especially during trial. Knowing how to implement strategic eating habits is key. Start by planning meals in advance. Remember that protein is the VIP. It gives you the energy you need to power through your busy day. Lean meats, eggs, canned fish, string cheese, protein bars, nut butter, and hummus are all simple choices you can easily consume on the go. An adult bento box is also a great way to nosh throughout the day. If you don’t have time to pack your meals, order prepared meals to be delivered to your office to heat up during breaks or after court. You can also create a list of healthy meals from your go-to carryout restaurants to order in a pinch.

Further, make a point to eat throughout the day. Lawyers often get so busy that they forget to eat and then turn to unhealthy processed foods, sugar, and alcohol which will not keep you in fighting shape. I cover more on strategic eating in my blog post, How Lawyers Can Eat Healthier During a Trial.

Mindfulness

Meditation and breathwork are practical ways to calm your nervous system, reduce blood pressure, and re-focus your mind. Incorporating mindfulness during the morning, on breaks, or at night will help you rest in the present moment instead of focusing on your stressors.

There are many ways to incorporate breathwork into your routine. Box breathing is a simple way to start with this type of practice. Start by breathing in and counting to four (it is essential to do this slowly). Hold your breath for four seconds after you feel the air enter your lungs. Then, exhale slowly for another four seconds. Repeat these steps as many times as you need to feel re-centered.

Technology

Screens are one of the worst offenders regarding stress contribution. It can damage your sleeping patterns and distract you from practices that calm you down. While it may be difficult to avoid them during trial, try to give yourself a screen cutoff time or print out materials so you can avoid them an hour before bed. Also, investing in a pair of blue light glasses to help decrease your blue-light exposure can be helpful during your workday.

Journaling

There are multiple ways to incorporate journaling as a self-care practice. A brain dump journaling before bed will help you sleep better, leaving the day’s stress on the page instead of in your head. Gratitude journaling is another great method. Try writing down five things you are grateful for at the start and end of each day and see how your mood shifts. You can even make it simple and just think about five things you are grateful for to give yourself a mental boost.

Slow and Steady Wins

Progress is greater than perfection when it comes to matters of self-care. As you can, implement one new lifestyle practice at a time. Prioritizing self-care will make you better at your job and increase your satisfaction levels in all areas of your life in and outside the trial ring.

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Here are a few simple strategies for how to eat healthy during a trial – or any other busy time in your life.

Plan out your meals. When the weekend hits – and you know that you’ll be busy during the next week – take a few hours to plan, shop, and prep your meals for the week.

• Write your meal plan down on a calendar, in your phone, or on a board in your kitchen. Seeing it daily will help you stick to it.
• Grocery shop for everything you will need for the week in one trip. Wash and prep fruit and vegetables to make it easy for cooking or to grab and go.
• Use your crockpot or instant pot for dinners. There’s nothing like walking in the door and having a hot dinner done! Plus, you can make enough to have leftovers for the next day.
• Commit to a protein shake blended with fruit and vegetables (I love to sneak a huge handful of spinach in mine) for breakfast. It’s super quick to make in the Bullet or blender, and it is filing and conveniently portable – you can take it with you on your commute. Plus, it’s a lot better for you than grabbing a pastry from your favorite coffee shop.
• Pack a lunch. This doesn’t mean that it has to be the traditional sandwich and chips. Layer salad (include protein and lots of colorful veggies) in a jar or portable dish with dressing on the side. When you have time, add the dressing and enjoy!
• Pack snacks that include a lean protein source (almond butter, turkey, string cheese, hummus, hardboiled egg) paired with a fruit, vegetable, or whole-grain (brown rice crackers, Wasa crispbread) that will keep your energy up and your metabolism humming.
• Order prepared meals from a healthy delivery service. You can store them in your office refrigerator so when you return from court you can have healthy lunch and dinner options available.

Plan for restaurant dining or take out. The reality is that there may be a few meals where you will have to eat out (or will just be too tired to cook). If possible, review the menu online in advance and commit to a healthy meal selection before you go to the restaurant. Tip: you can always choose an appetizer as a meal (for a smaller portion size) or take half your entrée home for another meal.

Limit alcohol. Whether you are dining out or relaxing at home, commit to a 2-drink maximum with water before, in between drinks, and after.

In addition, don’t forget to stay hydrated. Tote along a water bottle – add fruit, herbs, and/or cucumbers to give your water some flavor – which helps you avoid sugary sodas or artificially flavored sparkling water.

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One of the biggest factors in managing stress is to recognize the symptoms in your mind and/or body. The symptoms in your mind that arise during a stress flare-up can include:

• Negative thoughts
• Trouble concentrating
• Feeling overwhelmed
• Cranky and irritable
• Sweating the small stuff

Physical indicators of stress include diarrhea, nausea, sweaty palms, headaches, muscle tension, change in breathing, teeth grinding and jaw clenching.

Once you recognize the signs of stress in your body, it’s paramount that you take action. There are many ways to relieve stress, including some that are free and can be done anywhere.

Here are tips on how to relieve stress when you are in the office.

• Change your scenery. Get up out of your office and take a walk anywhere. Changing your scenery can really help mind purging.
• Talk to yourself. Repeat affirmations or positive self-talk to counteract the negative thoughts.
• Strike a pose. Hold a yoga pose for 60 seconds or put together 3 poses for a 3-minute sequence.
• Close your eyes and practice deep breathing for 3 minutes. Stand up, stretch, and follow with a big glass of water.
• Take a break. Grab a magazine or book and let your mind disconnect from your task at hand for 5 or 10 minutes (or longer if you have the time).

Here are tips on how to relieve stress when you are out of the office.

• Exercise. Nothing gets your endorphins more fired up than a little movement.
• Treat yourself. Do something special for yourself that you enjoy. A spa day, a leisurely walk with your partner, a detox bath soak, or perhaps a shopping trip for something that you’ve had your eye on.
• Enjoy a movie at home. Throw on some loungewear and turn on Netflix.
• Keep a gratitude journal. Each morning write down five things you are grateful for. Repeat this again before bedtime. This helps to create a positive mindset and is uplifting to re-read when you are feeling stressed at a later date.
• Volunteer. Helping others in need takes the focus off yourself and will always make you feel better.
• Practice mindfulness. Take a few moments daily to do a short meditation. Use an app to guide you or simply take two minutes to close your eyes and concentrate on breathing.

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Here are some tips on how a busy lawyer can get a better night’s sleep.

• Stop drinking caffeine by the early afternoon.
• Avoid large late-night meals so your digestive system can start to rest. This is also good for weight loss.
• Alcohol is not a sleep aid. Although it may help you fall asleep, your sleep may be restless.
• Put away / turn off all electronic devices at least a half hour or more before bedtime. The blue light emitted from electronics disrupts sleep patterns.
• Stick to a regular bedtime and wake time every day.
• Have a cup of tea. There are plenty of “bedtime” teas to choose from. Boil some water and enjoy a cup of tea while you relax before bed.
• Take a detox bath. Soak in a bath for 20 minutes using: 2 cups Epson salt, 1 cup baking soda and 8-10 drops of lavender essential oil.
• Use lavender. It has long been known that the scent of lavender can increase deep, restful sleep. Purchase a sachet, blanket, or neck pillow that contains dried lavender. Place it in or near your bed to foster relaxation.
• If you have trouble falling asleep, try melatonin, a calcium-magnesium supplement, and herbal teas.
• Keep track of your sleep patterns using a smart watch or sleep journal. This will help you determine if certain activities or food assist or disrupt your sleep patterns.

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