Jamie Kelly
A Note from Chronicle Law
The questions addressed in this FAQ series have been sourced from members of the legal sector, and we sincerely thank those who contributed their thoughts and concerns including our colleagues at Thrive Law and Oakwood Solicitors. If you missed the first part of this FAQ series you can read it here.
In our collaboration with Jamie Kelly of YTherapy, we recognised the urgency of addressing the topic on stress and burnout, given both the volume and the nature of the questions asked.
Here are the key questions asked by lawyers:
- How do I identify early signs of stress in my team of staff?
- How should I approach staff when I see stress indicators to put in place support early on?
- How do you balance overwhelm and stress when you are in the legal profession and the practices such as billable hours targets dictate the level of work you have to do?
- How do I identify the early signs of burnout or stress in myself?
- I am nearing burnout or feel very overwhelmed. What practical steps can I take to support myself first before there is a need for me to turn to help from my firm?
- What are some short-term and long-term, practical tips to reduce daily stress for lawyers?
A Note from Jamie Kelly
The central question I hear is:
How do we protect ourselves in a stressful profession that very often drives us to burnout?
As I respond to your questions, I want to emphasise that there are no quick fixes or one-size-fits-all strategies. I sense a strong recognition that prevention is key to addressing stress before it escalates into burnout. The aim is to build protective factors and establish a robust support system within your organisation. In this article, my aim is to provide insights and practical strategies that incorporate various perspectives – drawing from neuroscience, trauma-informed care, psychological processes, and psychosocial interventions.
Stress in the Legal Profession
Working as a lawyer is stressful. Tight deadlines, high client expectations, complex cases, unrealistic billable hour targets. The pressure never seems to let up.
If stress is always present in the legal profession, then managing it can’t be a one-time fix. Understanding how to deal with stress as a lawyer requires ongoing effort and regular attention. It’s a bit like tending to a pot on the stove – you have to keep an eye on it, adjust the heat, add water, and stir the pot to prevent it from boiling over.
Stress management works the same way: knowing when to slow down, take a step back, or make small tweaks to stop things from getting overwhelming.
It’s clear – we must take responsibility for our own safety and well-being at work. But stress management and burnout prevention isn’t a one-person job. Employers also play a vital role in helping their staff keep safe and well.
Think of the legal workplace like a busy kitchen. It’s not just about how well you handle your own pot on the stove; it’s also about how the kitchen is organised and managed, how many types of dishes are being prepared at once, and the expectations placed on you.
When workplaces create high-stress environments – like setting unrealistic billable hours or lacking adequate support systems – it increases pressure in ways that individual stress management strategies alone cannot fully address.
Individual actions need organisational support to be truly effective. For example, a lawyer may commit to taking regular breaks throughout the day to recharge. However, if they are constantly assigned back-to-back meetings and faced with deadlines that require them to work late into the night, the expectation to maintain productivity without sufficient downtime becomes unrealistic. In such an environment, even the best intentions for self-care can be undermined by organisational demands.
On the other hand, if organisations implement policies that prioritise realistic workloads and allow for adequate breaks, they empower individuals to effectively manage their stress. This alignment between personal effort and organisational support is essential to building a work environment where well-being isn’t just possible, but sustainable.
Spotting Early Signs of Stress and Burnout in You and Your Team
Detecting early signs of stress and burnout is crucial in the legal profession.
The World Health Organization (WHO) defines burnout through three core elements: exhaustion, cynicism, and reduced professional efficacy. These more severe examples serve as important indicators, helping us recognise early warning signs of stress in both ourselves and our colleagues.
By paying attention to changes in our bodies, emotions, and behaviour, we can spot those subtle signs that stress is building up.
Key Indicators of Stress and Burnout
Consider the following observable signs, both in yourself and your colleagues. Here are some key areas to pay attention to:
Physical Symptoms
Stress can show up physically through symptoms like headaches, muscle tension, fatigue, and digestive issues. Pay attention to any changes in your body, like shifts in sleep patterns or appetite. Also, notice if your outer appearance changes, as this often reflects your state of health and how you’re feeling inside. Signs of low energy, like frequent yawning or persistent lethargy, can serve as early warning signals that something’s off.
When it comes to your colleagues, look for signs like slumped posture, avoiding eye contact, or fidgeting – these can signal stress. You might also notice if they seem more tired or unwell, which could point to stress affecting their physical health.
Emotional Responses
Stress can deeply impact emotional well-being.Take a moment to check in with how you’re feeling. Are you more anxious, irritable, or overwhelmed than usual? These emotional shifts are important signs that stress might be creeping in. Emotional fatigue can also heighten your sensitivity. For example, if minor feedback from a colleague feels unusually upsetting, stress may be chipping away at your emotional resilience.
With colleagues, you might notice similar signs. Watch for withdrawal or disengagement during conversations, as these can signal emotional strain. Frequent expressions of frustration or negativity may also point to underlying stress, making it harder for them to stay connected or engaged.
Behavioural Changes
Stress can show up visibly in our behaviour. You might notice changes in how you work and interact with others, like what you do or don’t engage in. Are you consistently taking on more work and eating at your desk just to get things done? This could indicate that you’re feeling overwhelmed and pressured to meet demands at the expense of your own well-being. Additionally, if you find yourself pulling back from social activities you once enjoyed, it might be a sign of emotional fatigue and a way of trying to save on your social battery.
For your colleagues, look out for similar behavioural shifts. Are they less engaged in discussions or avoiding social interactions? Increased irritability or negativity in their communication could mean they’re feeling the strain. Taking longer breaks, missing meetings, or showing less enthusiasm for work may also point to rising stress.
8 Practical Tips for Stress Management and Supporting Your Colleagues
Here are some practical recommendations you can start using right away to support yourself and your colleagues in dealing with stress as a lawyer. These stress management strategies involve small actions and meaningful changes that can make a positive impact now and help build resilience in the long run.
- Stop. Check in. Give space. Re-charge.
If things are feeling too much and you find yourself losing concentration or patience, just stop.
In this moment of pause, check in with yourself. Notice what is happening in your body. Is your pulse racing? Are you clenching your jaw? Has your breathing become more shallow?
Give yourself some space to ground. Change your physical surroundings and turn your attention elsewhere. By changing your environment, this can help you reset your mind. Environmental shifts stimulate parts of the brain linked to motivation and focus, helping reduce mental fatigue.
For you, could this mean walking away from the screen? Moving to another room? Going outside? In this process of giving yourself space, you also activate your parasympathetic nervous system, which helps you relax after periods of stress.
Take this opportunity to re-charge with purpose. When you do so, you’re reducing cortisol levels and calming the fight-or-flight response which may have been activated during periods of heightened stress.
Even if your role is fairly sedentary, remember that thinking, decision-making, drafting contracts, meeting with clients and colleagues takes up a lot of energy. What will you do to re-fuel and re-stock what’s been depleted? Make a hot drink? Sit in silence for a few minutes? Listen to music or use a guided mindfulness app? Be intentional with what you choose to do or not do.
- Move your body. Daily and frequently.
If you’re spending a lot of time at your desk, make it a priority to move your body. In high-stress roles, enduring long periods of stress can have lasting health effects. It’s essential to incorporate movement into your daily routine.
Find small ways to stay active: whether it’s getting off the tube one stop earlier, parking further away, or taking the stairs instead of the lift. Even short bursts of movement can help recharge your energy and improve your focus.
Think of movement as a form of self-care. It doesn’t always have to be a formal workout. A quick walk during lunch or stretching at your desk can make a significant difference. What can you do today to get your body moving and shake off the stress?
- Express yourself. Don’t bottle it up.
Bottling up your thoughts and emotions can be exhausting and isolating. The more you push them down, the more they’ll sneak up on you when you least expect it. Ignoring issues doesn’t make them go away. Instead, they can fester and create deeper problems.
This act of suppression – while it may seem like a temporary fix – is a defense mechanism that can lead to unintended consequences. For example, holding onto anger at work without voicing your concerns can lead to resentment. You might find yourself snapping at colleagues or carrying that frustration home, negatively impacting your relationships with family.
Find safe ways to express yourself. Consider activities like walking or journalling to help process your feelings and regulate your emotions. Reaching out for support can also be beneficial. Talking with colleagues, friends, or a professional counsellor can provide an outlet for what you’re experiencing. Remember, sharing what’s on your mind can lighten the load and help you navigate challenges more effectively.
- Make a human connection. Don’t be alone in your work.
A lot of your work may be solitary, which can make tackling mundane or complex tasks feel heavy and isolating. A real remedy for this is to connect with others. Take a moment to chat with a colleague during breaks, or schedule some extra 1-to-1 time when you know you’ve got tougher tasks ahead. Consider setting up co-working spaces (whether in person or virtually). Just being in the same space with a colleague, even if working on different things, can create a sense of accountability and support.
Sharing what you’re working on or engaging in casual conversation can enhance your sense of community and connection throughout the workday. Building those relationships with colleagues creates a supportive environment where you feel safe to express challenges and celebrate successes together.
- Define how you start and end your working day.
The work may seem endless, with someone always needing something from you, but that doesn’t mean you have to work around the clock. It’s important to define how you start and end your day. Do you wake up groggy and dive straight into emails on your phone, or do you take time to prepare yourself with a hearty breakfast before opening your inbox? Are you saying “yes” to every task, blurring the lines between day and night, or are you setting a clear end time, even when an important email comes in?
Setting boundaries and establishing rituals to bookend your workday can help separate your professional and personal life. Clear boundaries at the start and end of your day allow your brain and body to rest, reducing stress and preventing burnout.
Consider adopting small routines to mark these transitions. In the morning, maybe take a different route to work or practice a brief meditation. At the end of the day, try journalling or listening to your favorite music. These rituals signal to your brain when it’s time to “turn off” and leave work behind.
If setting boundaries feels tough, reflect on what might be holding you back. Common challenges include the fear of disappointing others or concerns about not being seen as capable. By addressing these barriers, you can prioritise your well-being and maintain balance. Remember, establishing clear limits enhance your well-being and productivity, allowing you to contribute more meaningfully over time.
- Take small, meaningful steps to care for yourself.
What comes to mind when you think about self-care, wellness, or “me time”? For some, it means indulgent bubble baths and long workouts. For others, it’s home-cooked meals, quality time with family, reading a good book, and learning to say “no”. There’s no right or wrong way to approach wellness, so let go of high expectations and self-judgement.
Sometimes, taking extended time out isn’t feasible, and the self-care tips you hear can feel unrealistic. But that doesn’t mean you shouldn’t care for yourself.
Focus on small, meaningful steps. If you can’t leave the office for a walk, try moving around the office instead. If you lack time or motivation for the gym, take short “micro-breaks” throughout the day – like standing or stretching at your desk for 60 seconds every hour. These mini breaks help reset focus, combat decision fatigue, and improve productivity.
Similarly, don’t wait until things become unmanageable to seek support. If your next 1-to-1 with your manager is too far off, see if you can schedule an earlier check-in or have more frequent touchpoints. Plan an informal catch-up with a colleague to discuss a challenging task or simply to lend an ear.
- Switch it up. Balance tough with easy.
It’s all about making adjustments. If you find yourself working for long stretches of time, give yourself permission to take a longer break. After a challenging meeting, switch gears with an easier administrative task. Alternate high-intensity work with less demanding activities to help maintain your energy levels. This approach manages cognitive load and prevents mental fatigue, allowing your brain the time it needs to recover.
If your job involves reviewing sensitive client files or dealing with emotionally challenging material, be mindful of the impact it can have on you. Whether it’s receiving a distressing email or spending hours preparing for a trial, both can affect you in different ways. To protect your mental well-being and minimise the risk of burnout and vicarious trauma, consider creating protective buffers. For instance, tackle your most difficult tasks when you can afford to take an extended break afterward, like right before lunch.
- Show appreciation to others. And compassion to yourself.
The best way to help yourself and others is through kindness, compassion, and respect.
In high-pressure fields like law, where the workplace can be solitary, performance-driven, and competitive, it’s easy to be hard on yourself. And it can be challenging to form genuine connections with your colleagues.
When you take a moment to express appreciation for a colleague’s effort or support, it not only brightens their day but also strengthens your connection. A simple “thank you” or recognition of someone’s hard work fosters a sense of belonging and community. It reminds everyone that they are valued, which is essential in a field where stress and burnout can run high.
At the same time, remember to be gentle with yourself. The pressures of deadlines, client expectations, and high-stakes cases can lead to self-criticism and doubt. Acknowledging that you’re doing your best, even when it feels like you’re falling short, is vital. Give yourself the grace to make mistakes and learn from them instead of berating yourself for not being perfect.
By balancing your kindness towards others with self-compassion, you create a healthier workplace culture. This environment fosters open communication, alleviates feelings of isolation, and promotes collaboration. When you and your colleagues feel supported, it becomes more intuitive to know what to say and do in challenging moments. There’s no magic formula for reaching out. While following protocols and having resources is important, it’s the connection that makes the difference. Established relationships create a sense of safety that helps break the mental health stigma and encourages individuals to seek support when they need it most.
Stress and Burnout Support for Lawyers
Managing stress and burnout in the legal field can be an ongoing challenge for lawyers. It’s important to remember that you don’t have to handle it alone. The earlier you acknowledge rising pressure, the easier it is to prevent things from escalating.
If you feel stress building, consider these steps:
Speak to Your Manager
They can help you make practical adjustments to your workload and provide necessary support, whether that means a temporary break, workload redistribution, or flexible working arrangements. Many firms also have internal resources to assist you in managing your well-being, so don’t hesitate to explore those options.
Take Action if Symptoms Persist
If you notice ongoing physical or emotional signs of stress, it’s essential to take them seriously. Don’t wait for things to worsen. Consider speaking to your GP for further advice where they can help assess your health and direct you to other treatment options.
Explore Available Support
Alongside workplace adjustments, there may be additional services you can access for emotional and psychological support. Counselling or therapeutic support can be highly effective in managing stress and burnout. At YTherapy, we provide tailored individual and organisational support for lawyers, designed to help you and your firm address the unique challenges you face. Whether you need employee support for stress and burnout, or strategies to create a healthier workplace culture, we’re here to help.Contact us at 07958 555 308, email jamie@ytherapy.com, or visit YTherapy.com to learn more about how we can support you.