16 Tips for Effectively Managing Work Stress

I recently read an article directed at young lawyers that included the "practice tip" to "Always carry antacids." Has the workplace been reduced to such a high level of stress that a roll of Tums is an absolute necessity? Perhaps there are more effective ways to remain psychologically healthy amidst an often-stressful profession. I offer the following tips because I have found them helpful in my daily life.

1. Foster good relationships with professional peers. Join a professional organization. One of the most beneficial aspects of membership is commiserating with colleagues who share your professional woes as well as exhilarating in professional glees.

2. Act in an ethical manner, and remain true to your values. You are not alone in your quest to behave in an ethical manner. This is where tip number one, "foster good relationships with professional peers," can be a great source of moral support. If you find yourself in an ethical dilemma, clarify the ethical issues involved so that you are able to make a decision consistent with the requirements of ethical behavior.

3. Limit work hours to a reasonable amount. Linda Breen Pierce, former attorney and author of Choosing Simplicity and Simplicity Lessons, suggests in her books that, in order to have time for the truly important things in life, individuals ought to limit their work hours to no more than 30 hours per week (20 hours per week if s/he has children). Working 20 to 30 hours per week frees up time and energy for other priorities in our lives, such as spending time with friends and family, providing services to others such as pro bono legal work or caring for aging relatives, and simply getting enough sleep, exercise and nutritious food to maintain our health. You may be thinking, 'sure, that would be great, but I could never get away with only working 30 hours (or less!) per week!' However, with a bit of creative thinking and an open mind, it can be done. Being able to work less than the traditional workweek may require a transition in your career. Of course, you may not earn the lucrative income you could if you chose to work longer hours, but the trade-off in terms of quality of life is more than worth it.

4. Exercise regularly. During an extremely stressful time, the best advice I was given (and now pass on to others) was to exercise regularly as a stress management tool. During this stressful time, you can be in the best shape of your life, making a notable difference in your ability to effectively deal with the stressful situation. For example, running a few miles or regular long walks and occasional hikes help reduce stress.

5. Spend time in nature. Connecting with nature is therapeutic and often puts problems in perspective. Take a trip to the mountains and marvel at the towering pine trees and falling snow. Enjoy the wonderful retreat from the daily grind, and return feeling relaxed and refreshed.

6. Sit quietly at least a few minutes each day. Sitting quietly clears the mind. Visit a local city park with pleasant scenery, and sit quietly to enjoy the beauty that surrounds you. Bonus: walk to the park for the added benefit of stress-reducing exercise.

7. Consider using public transportation or bicycling. Is anything more stress inducing than being stuck in traffic? Choose to use public transportation rather than cluttering the streets with another car. Leave the driving to someone else and enjoy reading a book or simply gazing out the window for decompression time. Even better, bicycling would incorporate exercise into your commute and free up time you might have otherwise spent at the gym.

8. Surround yourself with people who add to your energy rather than drain it. Pay attention to whether you feel energized or depleted after spending time with another person. Foster relationships that make you feel positive, and allow energy-sapping relationships to consume less (or none) of your energy.

9. Spend time with a pet. Pets are proven stress reducers. Just seeing a kitty contentedly curled up near a sunny window instantly makes you feel more relaxed. (Caveat: Unless you have time to seriously commit to properly caring for a pet of your own, do not take on such a role. Instead, consider offering to pet-sit or take a friend's pooch for a walk. You'll strengthen your friendship and your health. Bonus: volunteer to spend time with animals at your local pet shelter.)

10. Limit exposure to unnecessarily negative messages. On a daily basis, the popular news media bombards us with sensationalized, negative messages. In his book, Feeling Good, Dr. David D. Burns points out that we should selectively allow negative messages into our lives based on whether they help us avoid danger or we actually plan to take action to resolve the problem. After tuning out the news for a few days, slowly return to only those news programs you truly value.

11. Spend quality time with those you love. Remember that, at least in part, you are working hard in your career so that you may enjoy time with your friends, family, and/or partner. Take the time necessary to nourish these important relationships.

12. Maintain an appropriate level of distance from your work. Our work problems are not our personal problems; rather, they are our professional problems. It is a disservice to our clients as well as ourselves and our families to lose clarity and professional judgment by personally entangling ourselves in work issues that should be left at the office.

13. Schedule time for personal interests outside your professional field. I find gardening extremely rewarding on a variety of levels. I know of an attorney who regularly makes time for his fellow bagpipe musicians. Do whatever makes your heart sing.

14. Allow yourself the occasional indulgence. Enjoy a rich chocolate dessert. Shamelessly spend your Saturdays watching college football. Light a scented candle. Putter in the garden. Take a long nap in the middle of the day, and awaken feeling refreshed sans guilt.

15. Keep your personal finances in order. Nothing will impinge on a good night's rest more than looming consumer debt or the knowledge that you are not appropriately planning for future financial needs. The more financially secure we are, the more freedom we have in terms of how we may choose to spend our time, the most precious commodity of all.

16. Protect your health. Last but certainly not least, schedule time for preventative health care as well as routine check-ups and appropriate medical care.

Armed with these tips, perhaps you will be able to eliminate antacids from your list of necessary business supplies. Hopefully, any correlation between an increasing workforce and rising antacid sales will dissipate into a distant, best-forgotten memory.