Performing under pressure: practical considerations for legal professionals
Leigh McKay explores the difference between pressure and stress, and shares simple, practical tips for handling both. From tackling procrastination to building healthier work habits, it’s about finding smarter ways to cope with the demands of legal life.
Let’s face it, working in law isn’t for the faint-hearted: between intense deadlines, heavy caseloads, and the constant pressure to perform, it’s no surprise that burnout is a common issue, with LawCare reporting that 28% of lawyers who responded to the LawCare Life in the Law 2020/21 survey felt the need to be available to clients 24/7 and nearly 65% checked emails outside working hours just to keep up.
Consequently, it is easy to feel like you’re always running on empty.
That’s why learning how to manage stress and build resilience isn’t just nice to have; it’s essential for your long-term success and sustainability of your health and vitality.
Stress vs. pressure: what’s the difference?
Before we dive into how to balance it all, it’s important to understand the difference between pressure and stress. Pressure is the demand; you’ve got a client waiting, a deadline looming, a case to win. Stress is how you respond to that demand. A little pressure can be motivating. But when the pressure piles up and your stress response goes into overdrive, (and left to unmanaged over a period of time) that’s when burnout creeps in.
Recognising your stress triggers early, whether it’s a packed inbox, a perfectionist streak, or too many late nights can help you act before things get out of hand. And while it might be tempting to lean on quick fixes like caffeine overload or a few too many drinks after work, those only make things worse in the long run.
Instead, think about how you approach pressure. Some of us go into “Warrior” mode whereby we power through the chaos, fuelled by adrenaline. Others lean more toward the “Guru” mindset staying grounded, calm, and focused. The real magic happens when you find a balance between the two. (Warrior/Guru analogy cited in Thriving in the Legal Arena by James Gray Robinson).
Beating procrastination (yes, even when you're drowning in work)
Procrastination isn’t about laziness; it’s usually about fear. Fear of not doing something perfectly, fear of messing up, or just feeling overwhelmed by the size of the task.
“Procrastination is the thief of time” - Edward Young.
Let’s be honest: in the legal world, with its high stakes and high standards, those feelings are all too common.
Building resilience in teams: supporting each other
Stress isn’t just personal, it’s a team thing, too. In any high-pressure legal environment, team resilience matters. It’s about being able to recover from tough cases, missed deadlines, or a string of long weeks.
First step? Spotting burnout early. If your team is snapping at each other, avoiding conversations, or productivity is dropping off, those are signs something’s not right.
Creating a culture of psychological safety, where people feel okay speaking up, asking for help, or admitting they’re struggling is key. Regular check-ins, collaborative problem-solving, and just genuinely having each other’s backs can go a long way.
Personal resilience: your inside track
At the end of the day, personal resilience can be your best defence. Are you running low on energy and patience, or are you feeling strong and steady? Check in with yourself regularly.
In the legal field, you might be dealing with intense emotional cases from clients in crisis to your own perfectionist tendencies or possibly even imposter syndrome. These challenges are real, and it’s okay to acknowledge them (see The Thriving Lawyer by Traci Cipriano)
What helps? Setting clear boundaries (yes, it’s okay to log off), leaning on support systems, and knowing when to take a break. Are you familiar with what your law firm and organisations like LawCare offer in terms of support?
"Resilience isn’t about being tough all the time; it’s about being intentional about how you manage your energy and mental health."
Law is a demanding profession, but it doesn’t have to come at the cost of your health. By managing stress more strategically, beating procrastination with practical steps, supporting your team, and building your personal resilience, you’ll not only survive you’ll thrive under pressure.
Breathe, prioritise, and remember even in the most high-stakes environments, taking care of yourself is the smartest move you can make.
Leigh McKay – Founder and Managing Director, WorkWise Wellness Ltd
For over 12 years, Leigh has successfully led WorkWise Wellness Ltd, a consultancy dedicated to advancing wellbeing and mental health in workplaces and communities around the world.
Leigh holds a BSc (Hons) in Social Science specializing in Psychology and is a certified Mental Health First Aid Instructor through both MHFA (England) and NUCO Training. She is also the creator of several bespoke training programmes, proudly accredited with CPD certification.
Leigh delivers strategic wellbeing insight and practical mental health training, working with organisations to embed consistent, meaningful commitments that drive real, long-term change. She is also an experienced public speaker, having addressed audiences of all sizes across the UK and Europe.
A strong advocate for practicing what she teaches, Leigh recognised the need to prioritise her own resilience while managing the demands of business and an active lifestyle. She now actively applies the WorkWise Wellbeing Framework in her own life, fostering sustained resilience and personal wellbeing.
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