Avoiding Burnout by Managing Stress and Anxiety – Q3 2023 Facts & Findings
Burnout is a word we hear frequently, especially in the legal field. What exactly does burnout mean, and how does it differ from its cousins, stress and anxiety? More importantly, how can paralegals avoid burnout?
Stress is caused by external sources. Physical, mental, and emotional factors can affect a person’s nervous system, causing symptoms such as headaches, fatigue, impaired cognitive functioning, disrupted sleep, and changes in appetite. These reactions should decrease quickly once the source of such stress is removed.1 However, the effects of stress are not always negative. Many paralegals feel invigorated, centered, and in the zone when faced with the pressure of an upcoming trial, closing, or other deadline. Such a positive reaction can be helpful and satisfying when encountered briefly and managed well.
Anxiety, on the other hand, is an internal response and differs in its severity and duration. Symptoms are similar to those of stress but can also include elevated heart rate, constant worrying, panic, substance use, and avoidance of the causes of distress. Anxiety can cause one to fixate not only on the current source of stress but on possible future consequences of those stressors. The anxious paralegal may question their abilities, catastrophize, or develop serious mental health issues.
The World Health Organization’s International Classification of Diseases classifies burnout as an occupational phenomenon “resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.”2 Burnout occurs when work-related stress and anxiety are mishandled for long periods of time. Many of the symptoms of burnout are similar to those of stress and anxiety but can also include irritability, disengagement, apathy, and self-criticism.
Paralegals who are experiencing any of the symptoms mentioned above may benefit from determining whether they are suffering from stress, anxiety, or burnout. Accurately diagnosing the condition can aid in ascertaining its causes and alleviating its symptoms. Depending on which affliction the paralegal is experiencing, treatment may need to be focused externally or internally and be short- or long-term.
There are many options to aid paralegals in coping with work-related stressors and avoiding chronic anxiety and burnout. These practices can be built into one’s routine. Establishing boundaries, enhancing communication, delegating tasks, and improving work processes can eliminate or reduce some of those day-to-day stressors. Paralegals can develop habits such as taking short breaks during the day, using vacation time, and developing healthy eating, sleeping, and exercise routines. Focusing on hobbies, meditation, personal relationships, or other non-work activities can relieve stress and anxiety symptoms and revitalize one’s physical and mental state.
Paralegals experiencing chronic anxiety or burnout may benefit from more significant changes. They may find a practice area that better aligns with their personality. They may seek a new position, a different role in the legal field, or an alternative work environment. In some cases, medical assistance such as therapy or medication may be advisable.
Working in the legal field entails encountering stressors on a daily basis. In the best-case scenario, paralegals can be energized and motivated by stress. At the minimum, paralegals benefit from finding their own ways to manage stress and anxiety to avoid burnout. When all else fails, paralegals may need to seek professional help or make significant changes to their work-life balance. All paralegals share a demanding occupation. Luckily, all paralegals can choose from many options to confront those demands.
1 https://ct.counseling.org/2022/01/stress-vs-anxiety-vs-burnout-whats-the-difference/
2 https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
Eva M. Merrell, MBA, ACP, has been a real estate and finance paralegal for over 20 years. She works for Applegate & Thorne-Thomsen, P.C. Eva has served on NALA’s Continuing Education Council. She wrote the Real Estate chapter in NALA’s Certified Paralegal Exam Fundamentals textbook and numerous articles for Facts & Findings and paralegal blogs. Eva received her MBA from Western Governors University, her BS in public administration from the University of Missouri-St. Louis, and her Paralegal Certificate from the American Institute for Paralegal Studies. Eva became a NALA Certified Paralegal in 1996. She holds the Real Estate, Contracts Administration/Contracts Management, and Land Use Advanced Certified Paralegal credentials.
emerrell@att-law.com
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