National Stress Awareness Day

The IP profession can often prove to be stressful. Long days, complex legal issues, client-based challenges, and working to strict deadlines can often take its toll on the mental health of attorneys and support staff in this environment. At Wynne-Jones IP, we recognise that which is why we’ve branded 2024 our ‘Reset Year’ where our Charity and Social Committee have turned their intention to creating a working environment that makes wellbeing easy, encouraging physical health, good nutrition and mental wellness.

As methodical people who aim to find specific solutions to complex issues, it can be hard to accept when you are faced with a problem which simply can’t be fixed with logic. This often results in individuals becoming insular and suffering with issues such as anxiety, stress, and depression privately. So today, on National Stress Awareness Day we’re taking the opportunity to share tips for managing stress with our team and the wider community.

Stress has become a complex, multi-faceted issue that’s rooted in both the pace and structure of modern life. While commonplace, you don’t have to accept it or suffer in silence. Here’s some strategies, quick techniques and lifestyle adjustments that may help: 

Try starting your day with a morning meditation or mindfulness exercise. While it can be tricky to clear your mind, taking a few minutes to set a calm tone could be worth the investment of time, helping you to feel centred and prepared to tackle tasks with a clear mind. Here are some examples available on YouTube*:

https://youtu.be/tuPW7oOudVc?si=1J4Qj1If8_uSj10j

https://youtu.be/z6X5oEIg6Ak?si=ddUKpcEG-R0YRR4K

https://youtu.be/AbckuluEdM0?si=gX6qe6yNnri-7E28

Tackle tasks with the 80/20 Rule in mind. Prioritise the 20% of tasks that will have the biggest impact on your day. By focusing on what’s truly essential, you can reduce overwhelm and stay clear-headed.

Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Pair this with a brief stretch or a quick walk around the office to help reset your posture, relax tense muscles, and prevent eye strain.

Breathing deeply can be a game changer. Honestly. Deep breathing exercises, such as box breathing (inhaling for 4 seconds, holding for 4, exhaling for 4, and holding again for 4), can help slow your heart rate, lower blood pressure, and reduce stress. These can be done at your desk discreetly. Not sure where to get started? Check out these videos on YouTube*:

https://youtu.be/tEmt1Znux58?si=PMuzHegZrIDq0WwH

https://youtu.be/odADwWzHR24?si=ewq4xvq9MkglJIU0

Set boundaries on distractions. Turn off unnecessary notifications, use “Do Not Disturb” when you need focus time, and consider blocking out specific times on your calendar for uninterrupted work.

Take short “mental holidays” by visualising calming places or scenarios—such as a quiet beach or peaceful mountains—for a few minutes. This small mental shift can reduce stress and create a calming effect. Not convinced on the power of visualisation? Elite athletes use it as part of training and competition!

Practice gratitude. Pause once or twice during the day to acknowledge a few things you’re grateful for. This could be as simple as a positive interaction with a colleague, a small personal achievement, or a good cup of coffee. Regularly acknowledging positives can boost mood and resilience.

Stay hydrated and snack wisely. Dehydration and blood sugar dips can contribute to stress and fatigue. Keep water nearby and sip throughout the day. Choose snacks that stabilise energy, such as fruits, nuts, or yogurt, to avoid mood dips.

Feeling overloaded? Do a ‘brain dump’. Write down everything on your mind in a “brain dump” to quickly organise thoughts, make sense of to-dos, and release mental clutter. This simple act can clarify priorities and help you avoid stress from mental overload.

Engage in small acts of kindness or social interactions. Connecting positively with others at work, even in small ways, has been shown to reduce stress. Compliment a coworker, offer to help someone with a task, or simply check in with a colleague. Small acts of kindness or friendly conversations can lift your mood and lower stress.

Embrace a lunchtime reset. If possible, step outside for a 10-15 minute walk or practice a short exercise routine to re-energise. Exposure to sunlight and a bit of movement can refresh the mind, improve focus, and help you tackle the afternoon with renewed energy.

Talk to someone. Reach out to HR if you’re feeling overwhelmed by work – they may be able to help. For the Wynne-Jones IP team, the WPA health benefit provides resources and counselling services that are free of charge and completely confidential. Remember – you’re not alone.

*Wynne-Jones IP is not affiliated with the makers of the videos listed and is not responsible or liable for the content in any way.