Workplace Wellness – Part 4

In the final part of this series, we will explore stress and discuss personalized wellness.


Welcome to Part 4 of a 4-part series on Workplace Wellness. The two last issues are stress and personalized wellness. Both tie in to the previous topics discussed in this series.


If you work in the legal field, stress is an everyday thing. Deadlines, competing deadlines, e-filing, difficult clients, difficult attorneys, difficult work situations, downsizing, layoffs, and on and on.

Stress can lead to burnout, physical illness, anxiety, depression, marital conflict, and possibly suicide. Stress in the workplace (

How can you handle workplace stress? Here are some potential solutions (How to handle stress at work – Harvard Health):

  • Relaxation strategies can help reduce anxiety – sit comfortably with your eyes closed; relax each major muscle group, hold the tension for 10 seconds, release the tension for 20 seconds.
  • Problem-solving – define the problem, brainstorm possible solutions, rank the solutions, develop an action plan, test the solution.
  • Mindfulness – take a break from ruminating about the past, worrying about the future, or engaging in self-criticism. Meditate. There are many apps and classes available. Mindfulness therapies help reduce depression and anxiety.
  • Reappraising negative thoughts – treat those negative thoughts not as a fact but as a hypothesis.

I can personally speak about reappraising negative thoughts. One of my doctors had me write down three things to help alleviate my anxiety and stress about those pesky negative thoughts. Here they are:

  • What do I base that thought on? Reevaluate your skills and experience. You are competent and skilled. Turn it around to a positive thought.
  • How valid is that thought? Who said that to you? Is it a fact? Is there basis for that?
  • I’m having the thought that …. (you become less fused with the thought). For example, I’m having the thought that I can’t do this task correctly. Reassess the situation. Go back to the first 2 questions.
  • Is it useful or accurate? Was the negative thought something a superior said for useful criticism? Is it true and valid and not mean and destructive?

Managing stress in the workplace is an ongoing, fluid situation. It takes time to assess and check yourself to ensure that you are not experiencing stress, anxiety, or depression. Reach out to someone, talk with an expert, or join a support group. I will say this again, you are not alone.

Personalized Wellness

If you have continued to follow this series, personalized wellness is the culmination of all of the previous topics.

A personal wellness plan brings all the aspects together – physical, social, emotional, spiritual, environmental, intellectual, occupational, and financial wellness. A wellness coach can guide you through the process to create a more balanced life, and help you understand how all of these aspects are interconnected. (A Personalized Wellness Plan | Healthy UNH)

Below are some helpful tips to identify areas and get started on your personalized wellness plan. (Why You Need a Wellness Plan and How to Create One – EatSmart (

  • Physical health – set fitness goals, address any health issues, join a local gym, walk daily, get enough sleep.
  • Nutritional health – establish an eating plan, increase the variety and amount of vegetables you eat, drink plenty of water.
  • Mental wellness – take time for relaxation and reflection, practice deep breathing or yoga, meditate, take short walks, seek a therapist or support group.
  • Spiritual wellness – yoga, meditation, deep breathing, positive thoughts – any of these that help you relax.
  • Financial wellness – set up a budget, meet with a financial planner.
  • Intellectual wellness – take online classes, do word and number puzzles, engage in friendly debates.

Finally, write down your plan, your goals, and prioritize them. Try to balance work and life. Become accountable by sharing your commitments or having someone to talk to as go through this process. If your plan isn’t working, tweak it and adjust it. This will take time but remember to be kind to yourself, be flexible, and get the most happiness out of every day.

Thank you for taking the time to read the Workplace Wellness series. I am hopeful that it contained information that can help someone deal with a challenge they may be facing and are able to resolve it or find tools to help them get through it. Stay well, stay safe, and stay healthy.

To review the previous posts within this series, click on the link below:

Workplace Wellness – Part 1

Workplace Wellness – Part 2

Workplace Wellness – Part 3

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