THE LAST WORD
to Reduce Stress and Feel Calmer BY CAROL P. WALDHAUSER
EXECUTIVE DIRECTOR DELAWARE LAWYERS ASSISTANCE PROGRAM
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Breathe: We need to breathe deeply enough to get oxygen to our brains. Shallow breathing can induce panic. When we breathe deeply and regularly, we can stay rational and calm. Exhale slowly as you relax your body. Repeat five times.
Meditate: Take brief 30 second breaks, closing your eyes and counting backwards from 10 to 1. Imagine your worries shrinking in importance as you count down.
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Focus on the Positive: Just as it is important to focus on positive aspects of your life, it is also important to minimize how much negative information you absorb. The stress caused by reading or watching bad news compromises our immune system just as much as any other stress. Don’t watch the news more than you have to. Designate times for positive thinking — before sleep and upon waking are perfect times!
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Stop Demanding So Much of Yourself: No one can do everything, all the time, perfectly. Our minds can only think one thought at a time, so we need to focus on our accomplishments from time to time. And, if you need help, ask for it
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Follow a schedule: Make sure you follow a to-do list and stick to a fixed schedule. Take baby steps. Divide big tasks into smaller ones.
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Eat a Well-Balanced Diet: High stress levels can affect your food choices and metabolism. You could be stress eating or not eating at all. Maintaining a healthy diet is key to keep your body and overall mood stable.
Get Plenty of Sleep: It is easy to form an irregular sleep-wake cycle when you have flexible work hours. However, this is not ideal for functioning at your full potential and to manage stress. It is important to get a minimum of seven to nine hours of sleep per night to function at your best. Take Breaks: Create boundaries by making time for relaxation, hobbies, or time with friends and family.
Admit When You Are Wrong: Mistakes happen. Admitting your fault puts you one step closer to dealing with it, and can often be the first step toward turning the mistake around.
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It is Okay to Have Negative Emotions: Everyone has negative emotions like anger, frustration, sadness, and fear. The key is managing them. It is okay to cry and if you are feeling anxious, DE-LAP can help.
If you, or someone you know, want more information on healthy ways to cope with stress, call DE-LAP at (302) 777-0124 or email cwaldhauser@de-lap.org. Notes: 1. Robinson, Gray. “Stress-Free Practice: 12 Tips to Help You Get There.” Family Lawyer Magazine, November 11, 2020. https://familylawyermagazine. com/12-tips-to-help-create-stress-free-practice/. 2. Iyer, Kavitha. “Stress Management for Lawyers - Tips And Tricks.” Legodesk, February 8, 2021. https://legodesk.com/blog/legal-practice/stress-management-for-lawyers-tips-and-tricks/. 3. Wax, Dustin. “How to Admit Your Mistakes.” Lifehack. Lifehack, January 7, 2020. https://www.lifehack.org/articles/work/how-to-admit-your-mistakes.html.
Carol Waldhauser is the Executive Director of the Delaware Lawyers Assistance Program and can be reached at cwaldhauser@ de-lap.org.
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