One thing that hasn't changed much as a result of the COVID pandemic is the level of stress attorneys experience. In fact, in many cases, stress levels have increased because of it. We are big believers in making sure we keep that stress in check. One of the best ways to address stress is through 5-minute breaks. But not all breaks deliver the same benefit. Try these mini-breaks to see which helps you most.
You don't need to leave your office, your desk, or even move. Just close the door to your office or find a quiet spot. Then close your eyes, release your shoulders, unclench your jaw, and breathe. Do the best you can to calm your mind if it's racing. No mind goes completely blank. But try to focus on your breathing or picture a calm, quiet scene. Only have 2 minutes? Great. If you have the time to just disconnect for 5 minutes, even better. Set your alarm on your clock if you need the nudge. The first time you do it, 30-seconds feels like plenty. But trust us, you need at least 2 minutes to really release the stress.
If the quiet bugs you, play some relaxing, lyrics-free music. Pop in those earbuds and just relax. Or listen to a guided meditation. I personally recommend Headspace but you can find them almost anywhere online.
Now, you don't literally need to go to the gym or to an outdoor track. But do stand up and just take a quick walk. Walk down the street to grab a cup of coffee or a soda. Or maybe take the mail to the mailbox instead of having it picked up. The idea is to move your body, get outside, and just walk away from the computer and work for a bit.
The goal here is to move your body and get outside. Doesn't need to be a long break. But a short walk helps re-energize the body and clear the mind. In fact, these short walking breaks often provide a boost of energy, too.
Watching a short video, unrelated to work, helps to refocus the mind. Whether it's your favorite band, something a friend sent that you just haven't watched yet, or a random highlight. The trick here is to keep it short and light. Don't go down the rabbit hole. Remember, it's a 5-minute break. And keep it non-work related.
Remember this has to be non-work related. So if you are chatting up your co-worker, keep the topic away from work. Seen any good movies? Any TV recommendations? Good books? You get the idea. If you aren't working in close proximity to others or are a solo law firm, grab your phone. Call a friend or family member. Remember to keep it under 10 minutes, unless you have more time available. Just checking in with someone else helps the mind release the stress of work and reminds us of a bigger world than the one we see on our computers.
We aren't talking a paint-by-number here. Doodle on a piece of paper. Do an online crossword puzzle - one field at a time - or maybe try your hand at Wordle or other online games. You get the idea. Challenge your mind in a new way. And remember to keep the effort unrelated to the law or anything to do with work. The trick here is to put your focus on a topic that doesn't relate to work. It helps to refocus the mind and lets you return to work with a bit more focus and sharpness.
Ultimately, reducing stress is needed because we have too much stress, to begin with. Take some time over the weekend to consider what areas cause you the most stress. Then consider what can be done to alleviate the original stress source, to begin with. These tips help you deal with stress. But the best thing you can do is eliminate the original source of stress. Sometimes that is possible. Sometimes it isn't. But it's worth your time to consider.
Of course, using these 5-minute breaks over longer periods of time has an even greater benefit. Join a workout group. Practice meditation for 30-minutes daily. Build your personal relationships. You get the idea. Reducing stress doesn't happen magically. It takes some effort, as little as 5 minutes at a time.