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How to Manage Stress as a Trainee Solicitor

Starting your career as a trainee solicitor is exciting, and there is no better time to start a career in law than now! Law firm’s are growing and evolving, and becoming a much better place to be with an emphasis on work-life balance, and lots of service areas to specialise in,

This time is a time of professional growth, learning, and laying the foundation for your future in law.

However, it can also be a period of significant stress, with long hours, high expectations, and the steep learning curve of mastering new skills. Stress is manageable, and with the right strategies, you can excel during your training contract. Here’s how.

Understand the Sources of Stress

The first step to managing stress is recognising its triggers. Common instigators of stress may include:

  • Deadlines and heavy workloads.
  • Balancing competing priorities from supervisors and clients.
  • Fear of making mistakes in high-stakes situations.
  • Navigating a new workplace culture.

Acknowledging these challenges is essential because stress is unfortunately inevitable, and can be a good thing at times, but it’s not about avoiding stress but learning to manage it effectively.

Prioritising Time Management

Good time management is key for handling the demands of a legal career.

  • Plan Your Day: Start each morning by listing your tasks and prioritising them by urgency and importance. Tools like task management apps or even a simple to-do list can keep you organised.
  • Set Realistic Expectations: Be honest with yourself and your supervisors about what you can achieve in a given timeframe.
  • Avoid Procrastination: Break large tasks into smaller, manageable steps to keep projects moving forward or utilise techniques such as the Pomodoro technique.

By managing your time effectively, you can reduce last-minute stress and maintain better control over your workload. It’s better to take on less, and perform to a higher standard than become overwhelmed with your workload and make regular mistakes.

Learn to Say No

As a trainee, you may feel pressure to take on everything to prove yourself. However, overcommitting can lead to burnout. It is important to communicate clearly if you are feeling overwhelmed with your workload. Ensure to discuss with your supervisor how you feel regularly and the priority of tasks. As well as communicating, you must be honest about how much work you can take on. Quality is much better than quantity and struggling with too much on your plate is certain to increase stress levels.

Remember, saying no when necessary is a sign of professionalism, not weakness.

Practice Self-Care

Taking care of your mental and physical health is crucial for managing stress.

  • Exercise Regularly: Even a short daily workout can help reduce stress and boost your mood.
  • Eat Well: Fueling your body with nutritious foods can improve focus and energy levels.
  • Sleep Enough: Aim for 7–8 hours of sleep per night to stay sharp and resilient.
  • Set Boundaries: Protect your downtime by unplugging from work emails during your off-hours whenever possible.

Self-care isn’t a luxury—it’s a necessity for a healthy mental state.

Build a Support Network

Having a strong support system can make all the difference during your training contract. Connecting with peers and fellow trainees can really help you to understand what you are going through, and often talking out your stresses can make you feel better about them.

Have a think about finding a mentor. A mentor of a more experienced solicitor can provide guidance and perspective. Remember, they have likely experienced what you are experiencing in the past, so do not be afraid to ask for assistance.

Most importantly, do not bottle up your stress. Share how you feel with friends, family and even a professional, if that is something you think you would benefit from.

Your training period is an intense but rewarding period of your legal career and by developing healthy coping mechanisms, prioritising self-care, and leaning on your support network, you can manage stress effectively and emerge as a resilient and confident solicitor. Thankfully, law firms have become more aware of the stress their employees face and put processes in place to support the well-being of their employees.

How do you manage stress in your legal career, or in the workplace in general? Share your tips and experiences in the comments below.