The legal field is a demanding and stressful industry. Court deadlines, difficult clients, high-pressure deals and long hours are a few common complaints of legal professionals. Chronic stress, depression and anxiety among lawyers is well-documented but other legal professionals are equally susceptible to the demands of the legal industry.
Below are five workplace stress management techniques you can do right now to de-stress, relax and boost productivity. These stress management tips can help you be healthier, happier and more productive in the workplace.
Take a Deep Breath and Exhale Slowly
Breathing exercises are a proven way to alleviate anxiety and reduce stress. Chronic stress produces quick, shallow breathing. Deep breathing adds oxygen to your system, which helps you relax and focus. Take a slow, deep breath, count to ten and slowly exhale. Repeat several times until you feel calmer. You can try this stress management technique anytime, anywhere.
Meditate
Meditation is a stress management technique that has been practiced since ancient times. The goal of meditation is to bring inner peace and relaxation. While many types of meditation techniques exist, meditation generally involves sitting in a relaxed position, clearing your mind and focusing on a sound or your own breathing. Meditation reduces heart-rate and blood pressure and offers many stress-reduction and health benefits.
Listen to Music
Music is another proven stress reducer; the tones, rhythm and beat of music can have an unconscious calming effect. Music produces stress-reducing physiological responses, lowering blood pressure, promoting deep breathing and increasing serotonin production. Listening to music at work can help relieve tension, boost your mood and increase productivity. It’s easy to incorporate music into your work day. Listen to your radio, CDs or iPod or download music on the Web in the office or during your commute.
Perform Isometric Exercises
If you work at your desk all day, simple isometric exercises can help increase your energy, manage stress and boost mental function. About.com’s Guide to Entrepreneurs describes several isometric exercises you can do at your desk in less than 15 minutes, such as chair leg extensions, wall push-offs, side bends and neck stretches.
Maintain a Stress Log
If stress is a chronic problem in your life, keep a regular log of the stressors you encounter each day. Record what caused the stress, when it occurred, the degree of stress on a scale of 1 to 10, and how you coped with it. Over time, the log can help you identify triggers, patterns and coping mechanisms.
