Career Clinic: My workload is making it hard for me to switch off

I think this will come with time and experience, which will enable you to put things in perspective and take the long view.

Your position is unusual in having been given a lot of responsibility early on, leading to worry without having the experience that will enable you to take a more relaxed approach to your work.

Nobody likes making mistakes, and nobody ever stops making them because everyone is human, but the longer you have been in practice the more you will realise that nothing is ever as bad as it first appears.

However, I do wonder whether your supervisor is giving you enough support? At the end of the day it is their responsibility to supervise you and check your work so ultimately they are responsible for any mistakes. Perhaps you need to share your concerns with them because otherwise your lack of sleep will start to affect your ability to function effectively at work.

Anonymous -29 Apr 2010 | 16:37

Try drink...

I believe the traditional approach seasoned lawyers take is to drink copious amounts of whisky (if you are a boy) or wine (if you are a girl or insufficiently manly to drink whisky).

A more helpful suggestion is to keep a notebook by the bed. When you wake up with thoughts, jot them down - then you can drift back into the dreamless without fretting that you will have forgotten them all in the morning.

Harold Shipman -29 Apr 2010 | 16:47

one day at a time

You have to take the attitude 'that's tomorrow's problem' - don't worry today about tomorrow, basically. When you've done all you can and you go home, if you're not going to do further work from home, tell yourself mentally you're finished for today and refuse to dwell on it. With practice you can develop switching off.

Terry -29 Apr 2010 | 16:49

Brown in disguise?

Sounds like you have the makings of a PM my dear boy!

Anon -29 Apr 2010 | 17:11

Dont sweat the little things

I have the same problem, albeit, with several years PQE.

I've learned never to work from home and to turn off my BlackBerry at a reasonable hour. With that in mind, I leave the office knowing that I have attended to everything first - that way, switching off is easier.

It will get easier.

US Associate -29 Apr 2010 | 19:43

Exercise, exercise, exercise...

The Lawyer -29 Apr 2010 | 21:40

Be realistic

It is important to set realistic goals early on in your career so you can make a habit of it as you progress. Most lawyers aim for perfection but, even though they don't like to admit it, they are only human and everyone makes mistakes. The best lawyers are those who believe they always have something to learn, and often do so after making mistakes. Stay off the alcohol before bed as it disrupts sleep and is a depressant.

Anon -30 Apr 2010 | 10:32

You'll be fine once you make your first enormous, expensive ****-up.

You'll never worry about a small mistake again!

Big Dave -30 Apr 2010 | 12:12

Radio

Try listening to the radio!

Male solicitor -30 Apr 2010 | 12:20

It sounds like you are a perfectionist and perhaps you have been prone to worrying all your life? You are probably very hard on yourself and focus on what you don't know/can't do rather than on what you do know/can do. I sympathise - I am the same - as are a lot of lawyers (in its our nature to worry/be risk averse). However, you need to keep some objectivity - whatever you are worrying about - you probably only need to worry at a level of 20% of what you are actually worrying about. Although I do still worry about things, there has only been 1 out of 100 times that whatever I have worried about has actually come to fruition - so always keep that in mind. The suggestion to note things down is a good one - it will help you feel in control. It does get easier/better, as you get to know your professional self better. Remember that you are probably your own worst critic.

6 years PQ -30 Apr 2010 | 14:21

I'm 19 years PQE and it doesn't get any better. You'll never stop worrying, ever, so hold tight because practice is fun but there's always something you'll forget. Also you will not stop having thoughts about matters you are handling.

You know how people say they will sleep on a problem. Well, often you will dream of the solution.

What changes is that when you are an older geezer like me, you will know that it's impossible to do everything right all the time. So you will find it easier to accept that to err is human. Also, you will find it easier to think calmly about the possible solution and therefore switch off.
The whisky/wine idea is terrible. Have a look at the SDT decisions in the LSG and see how often drink and depression figures in those cases. It's bad advice and I don't think you should start drinking as a solution.

Anon does have a good point. A trainee should not have those worries at that stage of training. Share your concerns and get proper support. Your principals may have no idea this is what you are going through every night. They need to know.

It's not weakness - PII insurers see good support and open door policies for all staff as good risk management and bang on about it year after year.

high street solicitor -30 Apr 2010 | 18:26

Try listening to Bill Bryson reading his A Short History of Nearly Everything on your iPod. 1) The enormity of the universe and the futility of existence will put everything into perspective 2)You'll soon drift off as he flits from one mind-boggling scientific discovery to another. 3) You might learn something...

Anonymous -01 May 2010 | 10:05

I had the same problem for years

I had the same difficulty switching off from work, as a trainee and then in my first three or so years PQE. It does get easier to switch off and worry less when you have experience and can put things more easily into perspective.

The idea of a notebook by your bed is a good one - also try keeping 'to do' lists at work so you have less to remember. Depending on the type of work you are involved in a reminder system to review status on files at regular intervals is sometimes useful if you are really busy and saves waking up in a cold sweat remembering that you didn't do something on a file.

Yes I did drink sometimes to help switch off (and still do sometimes) but it's not a good habit to get into. Playing sport or doing some non-drink related activity after work is better in the long run.

Stick in there - it will get easier.

9yr PQE -02 May 2010 | 08:13

Drinking works, exercise might - doesn't sound like much fun though.

I find falling asleep on the sofa with cartoon dvds playing on loop does the job nicely.

Homer J -04 May 2010 | 13:42

more ideas

I agree with loads of these comments & how reassuring it is to see so many people suffered/suffer from this.

My various tactics have been:

- exercise, but not within 90 mins of bedtime
- at least 30 mins break from TV/computer before bed & no technology in the bedroom
- bath (the drop in core temperature helps you go to sleep)
- read in bed to tire out eyes/brain & focus thoughts on something else
- notepad by the bed if you wake up
- lavender oil spray for the pillow
- relaxation tape/app on your iPhone (especially for the middle of the night, but you need an understanding partner)

Although all these things have helped at some point, I have to say the only thing that truly fixed my sleepless nights was having kids. I'm now so entirely exhausted that nothing keeps me awake.

HR -05 May 2010 | 09:56

Cut the caffeine

You should make sure your eating and drinking habits aren't contributing. It can be really difficult to eat regular and healthy meals when you're under huge pressure, but try to. And as other posters have said, try to get enough exercise.
Check how much tea/coffee/coke you're drinking. If you've got into the habit of dealing with the mid-afternoon slump by fuelling up on coffee, cut it out.

I was amazed how much better I started sleeping after I made it a rule that my last caffeinated drink would be before midday. Just that one simple step made a huge difference.
And I also like the notepad advice.

Ted -05 May 2010 | 10:19

Yoga

I am 10 years PQE and I agree with the fact that it does not get any easier to switch off with time. If anything, it gets worse. One thing that really helped me is yoga. I can't check my BlackBerry during a yoga class, my ideas are 200% clearer and somehow it helps me put some distance with all this nonsense. Yoga also had an impact on my diet. Hence on my coffee consumption. Hence on my stress level. Whatever works, right?

almost partner -06 May 2010 | 15:27

If only brains had an 'off switch!'

In our modern world with rubber boundaries between roles, technology and less people doing more work, workload is infinite, especially if you include marketing, training etc

I am naturally like you, and I have had to teach myself to switch off. Having good self management systems helps and spending time at the end of each day reflecting and planning priorities for the next day.

What also helped me was doing a Practical Philosophy course (College of Economic Science). They teach a basic form of meditation called "The pause" which basically means that you stop and connect with your senses, incorporating noise. If you are listening externally, you can't listen on two channels at a time, so you start to relax, as you are not listening to your thoughts/worries. If you me to send you the pause,

I can email it to you. rachel@liberateyourtalent.com

It's the best thing I have found in 45 years and it only takes five minutes - important as a busy lawyer! A good book also about being present is Eckhart Tolle 'Practicing the power of now.'

Rachel Brushfield -03 Aug 2010 | 07:51