Lawyers are trained to anticipate problems, manage conflicts, meet deadlines and shoulder responsibility for matters that can significantly affect the lives and businesses of others. Over time, the pressure associated with those responsibilities can quietly become normalized. Attorneys begin to accept stress as “just part of the game.” While stress may be unavoidable in the practice of law, unmanaged stress should not be.

Long hours, adversarial environments, constant accessibility and the pressure to perform can create a lifestyle that gradually drains energy, creativity, patience and perspective. The challenge is not eliminating stress. That is impossible. The challenge is learning how we can manage it before it begins managing us.

The good news is that the legal profession has become increasingly aware of the importance of an attorney’s well-being, mental health and professional vitality. North Carolina’s BarCARES is a good example of an organized effort to address the challenges.

In many cases, stress does not result from one dramatic event. More often, it develops gradually through the accumulation of small habits and decisions that slowly wear us down.

Outside the office, many attorneys unintentionally increase their stress levels by overscheduling, neglecting sleep, eating poorly, failing to exercise or staying constantly connected to electronic devices. Others allow toxic relationships, financial disorganization or the complete abandonment of hobbies and personal interests to consume their little free time. Lawyers are problem-solvers by nature, but that mindset can also lead to overthinking, catastrophizing and even carrying stress long after an immediate issue has passed.

Inside the office, the stressors often intensify. Overcommitting, multitasking, skipping breaks, procrastinating, escalating conflicts and relying on caffeine or unhealthy food as fuel are common patterns within the profession. Ironically, many lawyers view these habits as productivity tools. “Can’t start my day without my double Starbucks cappuccino.”

We all know that constant overload often reduces efficiency, increases mistakes, and diminishes judgment. Exhaustion should never become a badge of honor. Yet it remains a serious challenge to the profession.

Fortunately, stress management does not require dramatic life changes. Small and consistent adjustments can produce meaningful long-term benefits. Mindfulness exercises, breathing techniques, regular exercise, walking outdoors, reconnecting with hobbies, maintaining social relationships and improving sleep habits can all help interrupt the constant mental cycle of work-related stress. Sometimes, the most productive thing an attorney can do is step away briefly and recharge.

Healthy stress management inside the office can be equally important. Taking periodic breaks during the workday, stretching, staying hydrated, organizing one’s workspace, listening to calming music and fostering supportive relationships with colleagues can significantly improve both mood and productivity. The legal profession can sometimes feel isolating, which makes peer support, mentorship and meaningful professional relationships especially valuable.

Unmanaged stress affects far more than mood. It can contribute to anxiety, burnout, low self-esteem, demotivation, physical illness, strained relationships and reduced professional effectiveness. Conversely, managing stress effectively can improve memory, concentration, emotional resilience, physical health and overall quality of life.

That said, it can be hard to change one’s ways, particularly when they’ve been ingrained in them for years. So, let me suggest two simple steps an attorney can take to achieve a better balance. They are not the solution, but they are a start.

One exercise I encourage lawyers to try is creating what I call a “Happy List.” The idea is simple. Think back to childhood, college or early adulthood and identify the activities that genuinely brought you joy before professional obligations consumed most of your available time and energy. The goal is not to relive the past, but to reconnect with the activities and interests that restore perspective and provide emotional balance. Write it down and keep it close at hand, ready to read when you need a break.

I also recommend creating a “Do Not Do” list. Most people maintain a to-do list. They are the jobs that need to be completed or the chores that need to be done. They are a burden. On the other hand, a do-not-do list can be just as important. Learning what to avoid, whether it is unnecessary conflict, excessive exposure to negative news, endless arguments with unreasonable people or the inability to step away from work periodically, can dramatically reduce stress. Boundaries matter, particularly in a profession where demands on time and attention can feel endless. Write your list down and keep it close at hand, ready to remind you what not to do.

How hard is that?

The practice of law will always involve stress. The goal is not perfection. The goal is sustainability. A long and rewarding legal career depends not only on professional achievement but also on protecting the personal well-being necessary to sustain it.

Douglas J. Wood is the principal of the Law Offices of Douglas J. Wood, PLLC, and the author of “From Dawn to Dusk: How to Build a Multimillion Dollar Law Practice and Then Give It Away,” and host of the podcast, From Dawn to Dusk, where he interviews lawyers who have transitioned careers. A former partner at Reed Smith LLP, he built and led an international practice over a legal career spanning nearly five decades. He is also the author of several nonfiction and fiction books. This blog was inspired by a presentation he prepared for a six-session program led by Nancy Byerly Jones, JD, with NBJ Consulting & Resolutions.

June 9, 2026/by Business