Managing Stress and Anxiety

Anxiety and the legal profession often go hand in hand. The high stakes, heavy workloads, and constant pressure can feel relentless. I’ll be honest—anxiety is something I deal with all the time. For me, it stems from how much I care about the work I do and the people I serve. I hold myself to a high standard, and the fear of letting people down or falling short can be overwhelming at times. But over the years, I’ve found ways to keep anxiety from taking over. It’s still there, but instead of letting it paralyze me, I’ve learned to use it as fuel to keep moving forward. Here’s what’s helped: 1. Channel Anxiety Into Preparation. Anxiety thrives on uncertainty. I’ve found that when I feel anxious about something—a case, a meeting, or even a big deadline—the best remedy is to be as prepared as possible. Diving into the details, mastering the material, and over-preparing help me regain a sense of control and calm. 2. Take Action, Even When It Feels Overwhelming. Big tasks can feel insurmountable, and my anxiety often tells me to freeze. I’ve learned to quiet that voice by focusing on one small step at a time. One email. One section of a document. One task off the list. Progress, no matter how small, builds momentum—and with it, confidence. 3. Stick to Discipline and Routine. A routine isn’t just about organization; for me, it’s a foundation. Having structure in my day—getting enough sleep, eating well, maintaining a consistent schedule—keeps me focused, even when the chaos of work or life threatens to take over. 4. Prioritize Physical and Mental Health. Exercise has been a game-changer for me. It’s not just about physical fitness—it’s about mental clarity. A quick workout clears my mind and helps me reset when stress is at its peak. Taking care of my health gives me the energy to face challenges head-on. 5. Use the “Oxygen Mask” Approach. As lawyers, we’re trained to prioritize others—our clients, our teams, even our profession. But the truth is, we can’t take care of anyone if we don’t take care of ourselves. It’s like the oxygen mask rule on a plane—you have to put your own mask on first. Self-care isn’t a luxury; it’s a necessity if you want to sustain your ability to show up for others. 6. Reframe Anxiety as a Sign of Caring. I’ve come to believe that my anxiety, while uncomfortable, is also a reflection of how much I care. It’s rooted in my desire to do great work and my fear of falling short. That’s not a weakness—it’s a driving force. When I channel that energy into preparation, action, and growth, it pushes me to improve and reminds me why I do what I do. If you’re in law school or the legal profession and dealing with anxiety, know this: you’re not alone. It’s part of the journey for many of us, but it doesn’t have to define you. Take care of yourself first—your mind, your body, your well-being—and you’ll be in a much better position to handle the challenges ahead. How do you deal with anxiety?

Worries can hold you back and impact your productivity. They’re one of the biggest agents of stress, draining your energy and focus. As a stress management coach, I’ve seen how worry can overwhelm even the best of us. When you feel weighed down by worry, here’s what you need to do: 1. Identify the cause – Understand what’s triggering your worry. 2. Challenge your negative thoughts 3. Practice mindfulness 4. Seek help – Talk to someone who can offer support or advice. 5. Take action – Break down the problem into manageable steps. 6. Give yourself a break – Sometimes stepping away can bring clarity. Don’t let worry control your day—take charge and find your calm. If you need help managing your stress, I’m here to support you.

Anxiety and high blood pressure don't need to be the hidden cost of leadership. 5 tips to overcome stress by executing E.Q as a senior leader. Leadership is hard. You face challenges daily. At times, it feels like there are no positives. You battle the... → Expectations → People problems → External pressures Plus the issues specific to you. ↳ Nobody has your same issues. Stress is inevitable. As a principal, it destroyed me. It impacted my mental health and well-being. → Blood pressure medication → Anxiety medication → Total burnout You can connect your head to your heart. Execute emotional intelligence. Protect your mental health. When you take care of yourself... ↳ You can take care of others. Here are 5 ways to execute emotional intelligence to manage stress as a leader. 1. Set Boundaries → Define Limits: Clearly define work hours and personal time to avoid burnout. → Say No When Necessary: Don’t be afraid to say no...ever. → Communicate Boundaries: Make them clear! 2. Delegate with Confidence → Identify Tasks to Delegate: Who can help you...let them. → Match Tasks to Skills: Align your people with your tasks. → Trust Your Team: Have confidence in your team. Rigid on outcome, flexible on execution. 3. Practice Mindfulness → Mindful Breathing: Take deep breaths and make the exhale longer than the inhale. → Meditation: Incorporate meditation to enhance focus and relaxation. → Mindful Activities: Do what works for you... nature walks, yoga, do you. 4. Unleash the Power of Human Connection → Connect Regularly: Stay in touch! Be available. → Seek Support: Don’t hesitate to ask for help when you need it. → Build Trust: Build connection...spend time together to move to chemistry. 5. Reflect and Reflect Some More → Journaling: Keep a journal to reflect on your thoughts, feelings, and experiences. → Review Goals: Regularly review and adjust your personal and professional goals. → Celebrate Achievements: Celebrate them all! Even the tiny ones. You are your most valuable asset. ↳ YOU need to take care of YOU! The cost of leadership does NOT have to be burnout. Connect your head to your heart and manage the stress of leading others. You will protect your mental health. You will change the game. You will lead with impact. You are a difference maker. You are in control. Let's groooooow! Follow Josiah to connect your head to your heart in your leadership.

🌟 Finding Balance: Navigating the Job Search Journey with Mental Wellness 🌟 My LinkedIn fam, Today, I want to share something close to my heart - the delicate art of balancing a job search with maintaining your mental health. 🧠💼 In today's market, seeking new opportunities can often feel like an all-consuming dreadful job. But let's not forget that our mental well-being is just as crucial as our professional growth. Here are a few thoughts on finding that balance: 1️⃣ Self-Compassion: First and foremost, remember that it's okay to have days where you feel overwhelmed or discouraged. Treat yourself with kindness and give yourself permission to take breaks. 2️⃣ Routine and Structure: Establishing a daily routine can bring a sense of stability. Allocate specific times for job hunting, networking, and self-care. Stick to it as much as possible. If your phone/computer has a setting that gives you a weekly report of screen time, activate it. There's nothing like a reality check weekly on how much we're heads down refreshing our apps. 3️⃣ Reach Out: You're not alone in this journey. Lean on your support network - friends, family, mentors, or me! Sharing your feelings and experiences can be remarkably therapeutic. While I've never been a fan of "misery loves company", we can flip it to "sharing in our experiences." 4️⃣ Mindfulness: Practicing mindfulness exercises, such as meditation or deep breathing, can help manage stress and anxiety. It's a small investment in your well-being that yields significant returns. For me, it's been all about long walks and podcasts, or float pod sessions. 5️⃣ Set Realistic Goals: While job searching, it's essential to set achievable milestones. Celebrate the small victories along the way, as they add up to significant progress. Every call I have with someone from my network is another brick in my future success. 6️⃣ Seek Professional Help: If you're finding it challenging to cope, don't hesitate to reach out to a mental health professional. They can provide valuable guidance and support. I've found that wellness podcasts, Lyra, and Mindful have helped me. 7️⃣ Balance is Key: Remember that your worth isn't solely determined by your career. Your mental health is priceless, so prioritize it alongside your job search. We often underestimate the strength that comes from taking care of our mental well-being. When we're in a good place mentally, we're better equipped to tackle challenges and seize opportunities. Use your voice and don't be afraid to be vulnerable with others. Let's continue to encourage a culture where we not only chase our dreams but also nurture our inner selves. 🌱💪 I'd love to hear your thoughts and experiences in managing this balance. Please feel free to share your insights and advice in the comments below. Together, we can create a more supportive and empathetic professional community. #JobSearch #MentalHealth #BalancingAct #WellnessMatters #LinkedInCommunity #SupportEachOther

I worked 20-hour shifts during my residency. Forget time for family and friends, I often didn’t even have time to shower or eat. So when most of my patients talk about stress taking a toll on their health, I understand. But what we often ignore is that stress acts as your body's alert system for perceived threats. It leads you straight into survival mode - causing lack of sleep, anxiety, and countless health problems. So here are 4 simple solutions to reclaim control: ▶︎ 1. The physiological sigh: This is one of the fastest ways to calm down. - 1 deep inhale through the nose - 1 short inhale to top up - 1 long exhale to empty lungs Just 2-3 cycles of this technique will release the maximum amount of CO2, slow your heart rate and relax you. ▶︎ 2. Mel Robin’s 5-second rule: To break the cycle of anxiety and change your stress habits, simply count down from 5. 5-4-3-2-1. This exercise will: - Activate your prefrontal cortex - Interrupt your habitual thought loops - Shift your brain from fight-or-flight to action mode ▶︎ 3. The filters test: If you want to reduce stress, you need to curate your thoughts. Whenever you have a negative thought, answer these 3 questions: - Is it true? - Is it kind? - Is it helpful? If any of the answer is no, discard the chain of thought immediately. ▶︎ 4. Conquer your fear of judgment: Caring what people think is costing you your health. Choosing attachment (fitting in) over authenticity (being yourself) sets you up for long-term health issues. So forget about others' opinions. Remember, being healthy > seeking approval. These techniques actually work as our brains tend to: - Ignore the high costs of our inaction - Understate the positive results of taking action - Exaggerate negative consequences of taking action. How do you manage your stress? #healthandwellness #workplacehealth #stress

Stress and anxiety can often feel like an invisible weight, pressing down on even the simplest aspects of our lives. For many of us, the smallest things can trigger a whirlwind of negative thoughts. Whether it’s a minor mistake at work, an ambiguous email, or a looming deadline, our minds can spiral into worst-case scenarios. I've found myself in this situation more times than I can count. It's not just the big challenges that can be overwhelming; sometimes, it's the little things that can tip the scales. Here’s what I’ve learned about managing these moments (I'm definitely not an expert, but here are my thoughts): 1. Acknowledge Your Feelings: It’s okay to feel anxious. Recognizing that these feelings are totally valid is the first step towards addressing them. 2. Seek Support: Whether it's talking to a friend, family member, or professional, sharing your feelings can offer relief and perspective. This has always been my go-to approach. 3. Break Down the Big Picture: When faced with a daunting task or thought, break it down into smaller, manageable steps. This can make the situation feel less overwhelming and more controllable. 4. Practice Self-Compassion: Be kind to yourself. Remind yourself that it’s okay to make mistakes and that you’re doing the best you can. 5. Celebrate Small Wins: Each step forward, no matter how small, is progress. Celebrate these victories. Dealing with stress and anxiety is a journey, and it’s important to remember that you’re not alone. 😊 What small steps have helped you manage anxiety? #MentalHealthMatters #AnxietyAwareness #SelfCare

"I just have to get it done.” This is the line I hear a lot from women consultants. We have to get it done. We have to figure it out. But when we're stressed and overwhelmed, our smart thinking brain goes offline. Stress overwhelms us. We can't focus. Things take longer. We have even less time than before.  It becomes a nasty, negative downward spiral. But what's cool is that it also works in reverse. When we learn how to manage our stress, we can create an upward spiral: → We recognize stress and know how to support ourselves quickly  → Our smart thinking brain comes back online  → We're more focused and do better work This is exactly what's possible when you have the right tools. - Tools like knowing how to calm your nervous system in 30-45 seconds, anywhere you are. - Knowing what gives you an energy boost when you're feeling low, so you can show up as your best self. - Learning to work within your natural rhythms instead of swimming against the tide. - Moving through your days with intention instead of constant firefighting. The goal isn't to eliminate stress. That's not realistic. The goal is to learn how to support yourself when you get to that overwhelmed place, so you can move through it faster. Because when you manage stress better, you think clearer.  When you think clearer, you work more effectively.  When you work more effectively, you have less stress. UPWARD spiral. This is how you look after yourself AND your to-do list at the same time. This fall, Academy members are diving deep into these kinds of tools with burnout expert Brandy Zimmerman If you'd like to learn more about The Academy, check out the link in the comments. #WomenConsultants #StressManagement #ConsultingBusiness #ProductivityHacks #SustainableSuccess