By: Sabrina C. Spitznagle, Principal & Founder at Loop Legal Search
Chicago Legal Recruiters – Your Recruiting Connection
Burn-out in the workplace, especially in the legal industry, is very real. Lawyers, who tend to be hyper-competitive, Type A perfectionists, and who tend to work in very demanding and stressful environments, are particularly prone to burn-out. In fact, it is almost impossible not to burn out when you are working 7 days a week; eating breakfast, lunch, and dinner at your desk; leaving the office at 9:00 pm or later; and when there is no end in sight to this insane, unsustainable schedule. It is critical to acknowledge this, know the signs of burnout, and identify strategies to prevent burn-out before you are completely overwhelmed.
The World Health Organization recently defined burn-out as “a syndrome . . . resulting from chronic workplace stress that has not been successfully managed.” (https://www.who.int/mental_health/evidence/burn-out/en/) According to the WHO, burn-out is characterized by: 1) feelings of exhaustion; 2) feelings of negativism related to one’s job; and 3) reduced professional efficacy. If you are frequently feeling exhausted, anxious, irritable, and over-committed at work, you could be starting to burn out. Your mental well-being is extremely important, and your legal career should be a marathon, not a sprint. While you can’t completely change the demands of your workplace, below are a few strategies to hopefully avoid a complete burn-out or meltdown:
1. LEARN HOW TO SAY NO without hurting your career.
Particularly as an associate at a law firm, saying no is super hard, and it often might not be in your best interest career-wise. But if you are on track to bill 200+ hours a month several months in a row, saying no to additional work is necessary. You won’t be able to do your best work if you are stretched too thin, and there is only so long anyone can keep up that schedule. Before you say no, make sure that you truly do not have time to take on another project. Even if this is the real reason, do not say that you don’t have time because of a social or non-work-related commitment. Once you have determined that you truly are too busy, say something like “Thank you so much for thinking of me for this, but I already am committed to work on x, y, and z, with a, b, and c partners, and I don’t think I will be able to give your project the time that it will require. If there is any flexibility with your deadline, I would love to help you next week. And, I hope I can work on a different project with you very soon.”
2. DELEGATE.
For many, delegating is equally as difficult as saying no. It is likely one of the most important skills you need to learn as an attorney, however. Effective delegation frees up your time so that you can achieve more, which in turn will improve your well-being at work and prevent burn-out. Figure out what work you can delegate to your assistant, a paralegal, or a more junior associate, and then give very clear instructions (in a nice, respectful, and polite way) regarding what needs to be done and exactly how you want it done. Recognize that there are many projects your assistant or paralegal very likely can do much better than you – especially if you are a fairly junior associate. Make sure you are open and available to answer questions and give feedback while the project is being completed. Once the project is completed, give constructive and positive feedback and ask for the same in return. Delegating takes an upfront commitment of time, but will be worth it and will pay off significantly in the long-run.
3. STAY CONNECTED AND IN TOUCH WITH FRIENDS AND FAMILY.
People tend to isolate when they burn out because they are so busy that they believe they do not have time to socialize. Social interaction, however, is a key factor in avoiding burn-out because that is what makes work and life enjoyable for most. Thus, take the time to chat for 5 minutes in the hallway; go to breakfast, lunch, or dinner with friends; and call your mom. 🙂
4. REWARD YOURSELF AT LEAST ONCE A WEEK.
Having something to look forward to can help prevent burnout, and we all deserve a small treat once a week. Reward yourself every week with something that brings you joy. It does not have to be expensive or time-consuming and can be as simple as watching your favorite tv show. Other ideas include a massage; a manicure; flowers or a plant for your office; a coffee or drink with friends; a long walk or bike ride outside; a yoga class; reading a book or your favorite magazine; sleeping in; or listening to an interesting podcast. Pick something and actually put it in your calendar every week.
5. EXERCISE AND EAT AN AVOCADO.
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress, which are all related to burn-out. Even exercising for 10-15 minutes can improve your mood and reduce stress. In addition to exercising, eating a healthy diet also can significantly reduce the negative effects of stress on your body. Certain foods, like avocados and salmon, offer omega-3 fatty acids, which can reduce stress and anxiety, boost concentration, and improve your mood. Thus, a healthy diet and exercising – no matter how intensely or for how long – can significantly help to avoid burn-out.
6. MEDITATE AND USE AROMATHERAPY.
Meditation is a relatively simple practice that can reduce stress, increase calmness, improve your focus, and promote happiness. Meditating even for just a few minutes a day can make a big difference. There are a number of free apps to help you meditate, and you can meditate just about anywhere. Aromatherapy, or essential oil therapy, also can reduce stress and anxiety and can be very calming. Select your favorite scent, breathe in deeply, and relax.
7. ORGANIZE AND TIDY UP YOUR OFFICE.
A messy desk causes anxiety and stress, which also can increase feelings of burn-out. A clear and tidy desk will allow you to truly focus on your work and be more productive. You probably feel like you don’t have time to declutter, but you can do a lot of organizing in just 10 minutes. Be ruthless and get rid of (or move to storage) anything you don’t use on a daily basis; that does not have a purpose or bring you joy; or that you can’t articulate specifically why or when you will need it. Enlist your assistant to help you with this project – organizing your files is a perfect task to delegate!
8. TAKE VACATIONS.
Vacations are critical to recharge, refresh, and avoid burn-out. Take at least two to three true vacations a year where you actually disconnect, don’t work, and getaway. While it might not be possible to completely unplug and check out, you should not be checking email or working more than an hour or two a day.
While these strategies should help reduce burn-out, sometimes a larger change is necessary. If you feel like there is nothing you can do to prevent completely burning out in your current job, reach out to a recruiter or other professional you trust to discuss other options and/or get help.