Twelve Tools for Managing Stress in Your Professional Life
Do you ever feel stressed at work? And not sure how to best manage it so you can enjoy fulfillment in your professional life?
In this post, I address the biggest obstacle the legal profession and others face, the stress of our work. I discuss how it impacts us and will provide twelve tangible tips for you to effectively manage stress in your professional workplace.
The Obstacle of Stress
In a recent poll I did, workplace stress was the biggest obstacle lawyers and other professionals faced. There are other stresses indeed. Many professionals suffered worries about financial issues. Others did not like the burdensome hours they had to work. Some attorneys found their interactions with other lawyers troublesome. But by far those responding to the poll found the most frustration suffered was caused by work stress.
The Causes of Stress
Our stress in our profession is caused by a number of factors. Perhaps the expectations of what we are to do are unclear. We may not receive enough support either from our partner or our staff. We may be stressed because what we are paid seems inadequate for what we are asked to do, and our workload and time frames may seem overwhelming. Our clients may insist on receiving immediate help, and may call us at home or even be nasty to us if we do not respond as quickly as they want or give them the answer they hoped to receive. Partners may insist on getting some project completed right away. Of course there also court deadlines, and our own worry about whether our work is good enough.
The Impact of Stress
Why is stress such a big problem for us? It has many negative effects on us. When we feel stressed, our muscles become tense; our heart beats faster; and we feel anxious and distracted. It can contribute to many serious health problems, including high blood pressure, heart disease, obesity, stomach issues and diabetes. It affects our relationships. And we may eat and sleep poorly. Stress is a leading cause of mental health issues. Perhaps most significant of all, we begin to lose the enjoyment and fulfillment of the profession which we had loved for so long.
Tools for managing stress
How do we manage that stress so that we still find our position fulfilling and are successful in what we do?
Here are a dozen practical tools you can begin applying in your daily life:
1. Be aware of what stresses you. What situations or circumstances make you feel stressed? Is it a particular person at work? Are there negative thoughts or feelings that enter your mind? Is it something about your physical environment? Does your work schedule stress you? Identify the patterns that cause you stress and how you respond to them. That helps you figure out how to handle those situations better in the future. Once you understand precisely what causes your stress, you will be better equipped to respond to that situation in a healthy way.
2. Start your day right. Try to begin your day with as little stress as possible. Get an early start. Have a good breakfast. Do something relaxing (meditate, read, walk). Prepare for your day. Organize your schedule. Avoid traffic stress if you can. Dress well. If you start the day refreshed, prepared, and relaxed, you will handle stressful situations better.
3. Establish your boundaries. Maintain boundaries between your work requirements and your personal life. The boundaries are different for each of us. Try to avoid checking work emails during your family or personal time, or answering business calls during your family meal or relaxation time. Avoid unnecessary interruptions at work and instead focus on completing the important task you are working on.
4. Practice relaxation techniques. Try to be mindful, being aware of your thoughts and experiences without a powerful reaction. Deep breathing or meditation practices can help to relieve stress. Focus on positive, warm, relaxing images.
5. Take a break! Find a break in your schedule during the day to go for a walk, relax and refocus. Eat a healthy lunch and take a real lunch break. Schedule a daily time when you can turn off your phone and emails and focus on something positive and relaxing. Take your vacation and make it a respite from work, if you can.
6. Be healthy! Eat clean and nutritional food. Enjoy exercise and develop your hobbies. Get a good night's sleep. Read, or listen to relaxing music. Engage in whatever activity you find fun and relaxing and which allows you to escape from the stress of your work.
7. Change your workplace environment. Make your office as calm and relaxing as you can. Include pictures that you like, see if you can have more natural light, use a comfortable chair, or make other changes to make your workplace a relaxing place. Your office is your second home and it should be as pleasant, warm, and comfortable as possible.
8. Socialize. Develop relationships with your associates, partners, and coworkers. Enjoy some social interactions that allow you to relax and build your connections. See those you work with as being part of your team, working together on a common goal. View them as your teammates instead of a source of conflict or frustration. Nurture your social friendships out of the office as well.
9. Organize yourself. Plan your day and schedule what you are going to do when. Time block your activities. Even schedule such things as lunch and breaks from work. When you schedule time to respond to emails or work on a certain project, make that your sole focus. Organize your office; put away unnecessary papers and files. Too many projects laying in front of you only makes you feel more overwhelmed. Clutter only increases stress.
10. Discard your negative thoughts and replace them with positive ones. What we think about has a direct impact on how we feel. Instead of focusing on what bothers you in your office, think of something that is positive. What do you like about your profession, your office, your coworkers? Instead of being frustrated about an assignment you were given, see it as an opportunity to learn, grow and perform. Instead of reflecting on how your partner annoys you, think of his helpful characteristics and the way he has helped you and trained you. Focus on the positive traits of those you work with instead of the mannerisms that frustrate you.
11. Get into action. Most of us really enjoy the work of our profession. I love being a trial lawyer and a family law attorney. When I am preparing a case, outlining a deposition, or organizing a file for trial, I feel energized and enthused. Instead of being stressed about how much we have to do, pick the most important matter, and tackle it. We will have a feeling of success when we complete that task. We will actually enjoy the work we just did.
12. Enjoy the fulfillment of our profession. Most of us are in our profession because we feel genuinely fulfilled by helping and serving others. Of course many times it is difficult. But the reality is we became lawyers, doctors, accountants, or financial planners as a way to be of service to others. Helping others nourishes us. When we are of service, we feel less stress and more fulfillment.
Working in a culture of deadlines and challenges can be very stressful, if we allow it. These changes can be very helpful in reducing the stress in our profession. It is my mission now to help lawyers, professionals, and entrepreneurs have a more successful and fulfilling life. I would love to connect with you and see what if any challenges you are facing in your professional life. Reach out to me and schedule a complimentary discovery call so we can chat about your situation.