Every job has it’s ups and downs and knowing how to overcome stress is essential. You take the good, you take the bad, and there you have: the facts of life. If you’ve spent any time as a Paralegal, you know that it can be demanding and challenging, to say the least.
However, you keep doing it for a reason. If you’re like me, it’s because you love the work and thrive when challenged. One challenge you’ll come to face as a Paralegal is dealing with stress, which can trigger anxiety. So, how do you keep doing what you love while simultaneously maintaining your sanity? Below are some things I’ve found to help.
Rule No.1 – Sleep, Sleep, Sleep!
According to the U.S. Department of Health, most people should be getting 7-9 hours of sleep a night. In a perfect world, right? If you’re like me, getting adequate sleep can be difficult.
Especially, when you have two young kids at home keeping you up, and waking up, at all hours of the night. I often find it difficult to turn my brain off at night as I seem to run through my to-do tasks as soon as I lay down and shut my eyes. How do you wind down for bed so you can get the rest you need?
One thing you can try is meditation. Don’t knock it ‘til you try it. There are apps available that can help guide you through meditations ranging from a few minutes to hours.
Helping calm your mind is a skill that can be learned and can be key in overcoming stress and anxiety. Meditation is a great tool that can help you build and stretch that skill. I love the Let’s Meditate app.
Another thing you can try if you’re into vitamins is Melatonin or Magnesium. Melatonin supplements are not intended to be taken daily, however. If have questions about taking anything, always consult your doctor.
Melatonin is a natural sleep hormone produced by the brain’s pineal gland. If you don’t want to take a supplement, you can integrate practices into your daily life that assist your body’s natural production of melatonin.
Some ways you can boost melatonin naturally are:
- Embrace the darkness. Turn all the lights off when you go to bed, especially, the TV and your phone. Darkness promotes the pineal gland, which activates melatonin. Your phone and TV are distractions that disrupt your sleep cycle.
- Get a daily dose of vitamin D and exercise. Take a walk outside. Morning walks in the fresh air do wonders for your soul, in my opinion.
- Meditation. Yep, you can do meditations for sleep as well to help induce melatonin production.
Here’s how to practice mindfulness to reduce stress.
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Rule No. 2 – Ashwaganda
Say it with me: Ashwaganda. It’s a shrub and member of the nightshade family (like tomatoes). According to Forbes, it can be used for overcoming stress and anxiety, lower blood sugar and fat, increase muscle and strength, and sharpens focus and memory, among other things. However, it is not intended to diagnose, treat, or cure any disease and you should always talk to your doctor if you have any questions or concerns.
This little gem was introduced to me by my health guru sister-in-law after complaining about my stresses. God, bless her. I began taking it as a vitamin supplement and found it greatly reduced my feelings of stress and panic. I still have the same amount of stress in my life; however, I don’t feel so panicked about it now.
I’ve found that calming the panicked feeling caused by stress helps keep my anxiety at bay. As I’ve come to realize, stress is a trigger for anxiety. When my tasks are seemingly never-ending and become overwhelming, I would panic about getting it all done.
That panic would then trigger my anxiety causing more worry, restlessness, irritability, difficulty concentrating and breathing, etc. I soon realized that I could not continue functioning like that. So, I gave Ashwagandha a try and am glad I did! It’s not a cure by any means but coupled with general self-care, I’ve found it can help.
Rule No. 3 – Self-Care
Self-care – the practice of taking an active role in protecting one’s own well-being and happiness during periods of stress. What brings one happiness is subjective, of course. Basically, do whatever makes you feel like YOU again.
For me, I love a walk in the sunshine and a good playlist to get my mind right. I also love having a nice, tall glass of pinot grigio at the end of a busy day to unwind. When I have time, I also try to incorporate journaling into my evening routine. I’ve found that when I’m able to put my thoughts on paper, it gets them out of my mind. Giving myself the time and space to work through things in a reflective manner is peak self-care for me.
Unfortunately, I don’t always have the time these days with two young kids at home. But, I make time for myself whenever and however I can. Walking, eating healthy, getting good sleep (see Rule No. 1), sunshine, music, etc.
Being a Paralegal is stressful work. You have to meet deadlines and keep up with busy attorneys and their caseloads. Taking an active role in your own health and well-being is essential to succeeding in this career and overcoming stress and anxiety.
Get more self-care tips for paralegals.
Rule No. 4 – Use Your PTO!
If you have a heavy case load, it can be hard to find the time to take off; however, that’s even more reason why you NEED to take the time off. You’re given that paid time off for a reason, so use it!
If you’re not lucky enough to be remote or hybrid, request to work from home from time to time, as needed. Sometimes just not having to drive to the office every day does wonders for your overall well-being.
Take the time off, make the reservations, and book the trips. You won’t regret making the memories over staying at work. Taking a break could be just what you body needs to recharge and overcome stress.
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Rule No. 5 – Create Boundaries
As a Paralegal, you’ll often be everyone’s go-to in the office. Let’s be honest, some offices wouldn’t even be able to run without you. That’s great for your job security, but not so great for your mental health and well-being all the time.
It’s important that you learn to set boundaries for yourself in the office when necessary. If you’re not able to help someone on their case immediately, tell them. Give yourself and others realistic deadlines.
You can do this in a professional manner by stating that you’re not able to complete all tasks in a single day and ask for clarity on which tasks are a priority.
Not checking your emails outside of work hours is also a healthy boundary. When I leave the office for the day, I leave it. Not to worry, I know it will all be there waiting for me when I return the next business day. I only have so much of my time and energy to give.
As a Paralegal, my firm and our clients get all my time and energy during work hours. When the clock strikes, my brain turns back into mom mush and I leave all the heavy lifting thinking for the next day.
Check out these 10 paralegal career takeaways from 2023.
Being a Paralegal can be stressful work. That’s why it’s imperative that you take care of yourself in the hours you’re not busting your tail succeeding at your job. You can’t be your best for everyone else if you’re not taking care of yourself first.
Doing what you can to help overcome stress in your life and making your health and well-being a priority, ultimately makes you a better you and better at your job. That’s a win for everyone.
Learn 6 ways to reduce stress.
Meet the Author
Rachael is a Certified Paralegal specializing in medical malpractice defense with 15 years of legal experience. She graduated from Middle Tennessee State University with a bachelor’s degree in political science with a concentration in pre-law and a minor in paralegal studies. Aside from her professional career, Rachael is a wife and mother of three, including a 6-year-old girl, 2-year-old boy, and 17 year old step-son. In her free time (if she has any), she enjoys going to concerts, going out on the lake, and kayaking.
