Successful stress management varies from person to person. This page presents a variety of strategies, so you can find the ones that work for you.* Try identifying some techniques when you feel calm, so you have a plan in place when you need it.
*Counter-productive stress coping strategies, such as drinking to excess or procrastination, can be replaced with healthy options with a plan, determination, and support.
First, recognize your stress. Listen to your body. An increased heart rate, sweating, tense muscles, or clenched jaw may all indicate you are feeling stressed. Note what cues your body offers, so you can take steps to address the stressor.
Then, find and implement a stree-relief strategy that works for you.
You knew that! But did you know Drake offers group exercise classes, such as pilates, Zumba, and yoga?
Source: Drake Law Library
Lace your fingers together and use your thumb to knead your opposite hand, moving in circles from the base of your thumb to the middle of your palm. Switch hands. The link above provides more extensive instructions as well as other massage suggestions.
Source: Drake Law Library
For three minutes, just breathe, inhaling, holding the breath, and exhaling all to the same count (e.g., in for five, hold for five, out for five).
Source: Drake Law Library
Vigorously rub your hands together, then place them firmly over your eyes.
Source: Drake Law Library
Add Epsom salts to a container of very hot water and soak for 10-15 minutes.
Source: Drake Law Library
The Mayo Clinic notes, “When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response.” Check out the library's legal humor collection.
Source: Drake Law Library
“Aromatherapy can reduce the perception of stress, increase contentment, and decrease levels of cortisol, the ‘stress hormone.’”
Source: Drake Law Library
Shake your hands, arms, or whole body at the pace that feels good to you.
Source: Drake Law Library
One easy seated stretch is the spinal twist. Sit with your feet firmly on the floor. Twist to the left, placing your left hand on the chair back and right hand on the chair arm or your left leg. Hold, then switch sides.
Source: Drake Law Library
Lie back with your hands behind your head. Use your thumbs to close the ear canal. Listen to the rushing sound for 10-15 minutes.
Source: Drake Law Library
See link above for other tips for getting the most out of a gratitude journal.
Source: Susan Cipriano from Pixabay
We have identified many more mindfulness and meditation resources.
Stress Management for Lawyers by Many of the mindfulness and meditation resources also focus particularly on lawyers.
The way you breathe can help calm your nervous system. Many techniques exist, so experiment to find the ones that work for you. It can help to have a regular practice, as well as drawing on these techniques in a stressful moment.
Studies demonstrate that cultivating gratitude can reduce stress and improve happiness. Martin Seligman, founder of positive psychology, notes one simple exercise to start: Every night write down three things that went well today and why they went well.