Learning to stress less

In times of economic uncertainty the pressure placed on people in the workplace grows exponentially. Today in particular, solicitors may be asked to carry heavier caseloads or to bill more effectively, and may have to work longer hours in order to achieve this. But it is not only the pressure placed on staff that increases, so too does the pressure placed on the organisation as a whole. We all have a responsibility to manage these increased stress levels more effectively.

Stress is not a weakness

Stress is a condition which at a moderate level is able to be managed by the individual. How we respond to different situations will affect our stress levels in different ways. Interestingly, everyone needs a certain level of stress in order to live. If we have no stress we aren't alive! The difference between us all, however, is the varying amount of stress that we can cope with before becoming overwhelmed by it.

When we hold positions that are seen as having high status, admitting we feel stress is often regarded as a weakness or something to be held against us. Therefore actions which may assist with managing stress are often shied away from and not discussed. Managing stress in the workplace requires a team approach and an understanding that stress affects everyone at one time or another.

Employers need to gain understanding about stress, how stress affects people and how they can assist in creating an environment which, as well as being productive, is also supportive. Just because one solicitor is able to effectively manage 100 cases at a time, this does not mean that every solicitor in the office will be able to cope at the same level. As managers and employers, our focus should be on getting the best out of our staff, and that includes knowing how much work is manageable for each individual. This goes towards assisting your staff to manage stress within the workplace. Managing this in house creates a positive work culture, which has a domino effect in areas such as staff morale, retention, recruitment, productivity, and quality of work completed.

Employees also need to understand that soldiering on without saying anything while buckling under the strain of increased case work is of no benefit to anyone. Each individual has a level of performance which is optimal and this is linked directly to stress. Once our stress increases beyond a certain level, our functioning becomes impaired. Solicitors have an increased level of stress associated with their position, which is inherent to their work. Learning how to manage this stress effectively leads to job satisfaction and longevity of employment, it opens up advancement opportunities and assists in maintaining a work-life balance.

How do we know when we are stressed?

Symptoms vary from person to person, however some general symptoms are: raised blood pressure; sweating; teeth clenching; headaches; increased heart rate; rashes; diarrhoea; tiredness; fidgeting; overreaction; poor memory; loss of appetite; reliance on drug and alcohol, etc. However, the cause of these symptoms is our level of reaction to events - that is, our thoughts and feelings.

Stress is a cyclical phenomenon, which means that a given situation will trigger negative thoughts, which then create negative feelings within the individual causing a negative physical reaction that in turn creates another situation to respond to. Below is a list of basic stress-busting techniques to help you cope better with stress.

'¢ Exercise '“ releases endorphins (our 'feel-good' hormones), improves clarity of thinking and improves blood flow. Releasing pent-up aggression is also helped by regular exercise. If you are unable to exercise in the evenings then take a pair of trainers to work and take 20-30 minutes during the day to simply get out, get some fresh air and explore your local area.

'¢ Rest and sleep '“ our ability to manage emotions and stress requires mental and physical energy. Making sure we get enough rest, relaxation and, most importantly, sleep is crucial to assist with our coping mechanisms.

'¢ Positive self-talk '“ It sounds strange, but the way in which we talk to ourselves plays a large role in the way we feel. If a manager tells us we need to stay behind at work to finish a case we can chose to self-talk either positively or negatively about it, i.e: 'I hate staying back, it makes me angry' or 'If I get this done now I can hopefully get home at a decent hour tomorrow.' The second statement doesn't lead us into feelings of resentment and anger, so it stems the stress response.

'¢ Accepting or seeking help '“ Many of us don't like to accept help from others in case we are seen as unable to cope. Asking work colleagues to help is often a difficult task and should always be done with the knowledge of the appropriate supervisor. Workplaces need to foster the acceptance of appropriate delegation and team support to ensure ongoing productivity. You may be offered assistance by managers or work colleagues; if so, don't make a habit of refusing it and don't see it as admitting failure. Conversely, seeking assistance and delegation all the time is not beneficial and if this is the case a review with a manager would be most appropriate.

'¢ Work-life balance '“ Adopt positive working habits that allow you to maintain a healthy social life that is separate from your work life. Various strategies may be used, depending on your home situation. If you have a partner and/ or children then it is essential to ensure that when you are at home,you are a partner and a parent, not a solicitor on a break from work. One client battling this particular problem ended up making an agreement with her partner that she could work late during the week if needed, but that weekends were dedicated solely to the family. Obviously some flexibility was needed, but some basic ground rules assisted in creating a successful compromise.

'¢ Relaxation '“ Solicitors who are dealing with clients day in day out often find it hard to unwind from the pressures of their positions. Learning to relax requires dedication and effort so that it becomes a more natural state. Relaxation techniques include deep breathing, muscle relaxation, visualisation etc. Deep breathing (from the bottom of your abdomen) is a useful tool which can be used in any situation, especially when you are at work and need a quick stress buster. Abdominal breathing is not a natural way for us to breathe, so it does require practice.

'¢ Eat healthily '“ The saying 'we get out what we put in' can be said for our diets too. We need a variety of vitamin-rich and long-lasting nutrients to fuel our bodies and minds and keep us going in a balanced manner.

'¢ Manage time effectively '“ poor use of time creates and adds to stressful situations. Develop positive habits such as taking time to prioritise jobs, and reviewing these throughout the day as your work demands change.

Why bother with managing stress?

Stress is said to cost the nation £3.7 billion per year in lost work time, productivity and other related costs. Blaming employers for stress is not the answer, and if you have been offered support and assistance that you have not accepted, then you have contributed to your own stress reaction. While employers are responsible for providing you with a safe work place, you also have a responsibility to take control and be accountable for managing your own levels of stress. Stress is usually a combination of several factors and in many instances home-related stressors will also impact. Your employer is not responsible for this stress. Learn to manage the way in which you react to stress and start implementing some of the stress busting techniques in your life - they do make a difference.