Lawyers are no strangers to stress. In a profession with constant deadlines, client demands and high-stakes decisions, managing stress isn’t optional – it’s essential for a thriving career.
To support lawyers navigating busy practices, the New Jersey State Bar Association hosted a free online seminar on stress management. Attendees walked away with practical advice to calm the mind, ease tension and strengthen overall well-being.
The program was provided through the NJSBA Member Assistance Program, a free member benefit that connects members – and anyone else in their households – to trained, experienced mental health professionals and resources. Check out the NJSBA calendar for free wellness events scheduled in November, February and April.
Try these simple tips from the seminar, designed to help lawyers relax and recharge wherever they are.
Practice Mindful Breathing
-Find a comfortable seated position with your feet planted on the ground.
-Keep a relaxed yet alert posture; gently roll your shoulders down.
-Rest your hands comfortably on your lap or at your sides.
-Close your eyes and release any tension in your body.
-Bring your attention to the natural rhythm of your breath as it flows in and out.
-Set a timer for five minutes and remain with your breath until it sounds.
-This is one of the simplest but most powerful meditation techniques anchor awareness and be in the present moment.
Progressive Muscle Relaxation
-Wear comfortable clothing and remove your shoes.
-Place your feet on the floor in a relaxed position.
-Shift your attention to your right foot.
-Breathe slowly – in through your nose, out through your mouth.
-Starting with your feet, scrunch your toes tightly for 10 seconds, feeling the muscles contract. Then release and relax.
-Gradually work your way upward, tensing and relaxing each muscle group in turn.
-This exercise helps you recognize the sensations of tension and relaxation in your body.
Incorporate Daily Medication and Relaxation
-Morning Mindfulness: Set a morning intention – a simple statement to guide your mindset for the day. For instance: “Today I will practice patience.”
-Mindful Breaks: Take short mediation breaks during your work or study. Step aways from your desk and practice a quick breathing exercise. Be aware of your body’s need for physical movement. Communicate mindfully with coworkers and clients.
-Mindful Eating: Pay attention to your meals without distractions.
-Practice Gratitude: Take moment each day to express gratitude. This can mean writing down a few things you’re thankful for in a journal, silently acknowledging something positive or reflecting at the end of the day on moments that brought you joy or comfort.