Stress and long hours have long been considered part and parcel of a legal career. Junior lawyers in particular find themselves under immense pressure as they navigate the transition from academic study to the realities of practice. Reports on mental health in the profession paint a concerning picture, with burnout, anxiety and exhaustion common among trainees and newly qualified solicitors. These stressors might be seen as the price of admission into such a well-respected career, but is it a price we should still be paying?

I’m set to start as a trainee solicitor this year so, although I’m not quite in the thick of it yet, I’ll be very soon. Like many of you, I’ve spent years hearing about the intense workloads, high expectations and competitive nature of the industry. This blog is about that stress – the kind that law students and aspiring lawyers need to be ready for, not just react to. 

Read this Feature, which includes insights from LawCare CEO Elizabeth Rimmer, to find out more about mental health and work/life balance in the legal profession.

Why is stress so common among junior lawyers?

The legal profession has always been demanding, but junior lawyers can often bear the brunt of the pressure. The steep learning curve is one of the biggest challenges – university provides a theoretical foundation, but the realities of practice can be overwhelming. Trainees are expected to apply their legal knowledge in often high-pressure environments, with little room for error. Going from being perhaps a top-performing student to a mere beginner in practice can be a shock to the system, leading to imposter syndrome and self-doubt.

The most obvious major source of stress is the workload and the associated expectations. Many firms impose strict billable hour targets, meaning junior lawyers often work long days (and nights) to meet them. The relative unpredictability of work also adds to the challenge – deadlines change, urgent tasks arise and trainees have little control over their workload. The pressure to prove oneself, especially when working towards qualification, can lead to exhaustion.

Then there’s the ‘always on’ culture that is the norm now. With smartphones and remote access to emails, it can feel impossible to switch off. Junior lawyers often feel they need to be available at all hours, responding to emails late at night and working over weekends to demonstrate commitment. This constant pressure can make it difficult to maintain a healthy work/life balance.

How to manage stress

Many of these may be things you already realised at university and there’s no reason they wouldn’t be just as important in professional life.

Set boundaries early

Many trainees fall into the trap of saying "yes" to everything – every extra task, every late-night revision of documents. While enthusiasm is important, it’s equally crucial to set boundaries. A well-timed “I can look at this first thing tomorrow” can help establish a more sustainable working pattern.

Ask for help

The pressure to appear competent can stop us from admitting when we are struggling. However, it’s better to ask a quick question than to make a costly mistake. Seeking clarification, even at the risk of it feeling ‘silly’, can save time, stress and sleepless nights.

Prioritise and plan

Managing the workload effectively is key to reducing stress. Using to-do lists, or task prioritisation methods such as the Eisenhower Matrix (albeit as a junior lawyer your capacity to delegate may be limited) and setting realistic deadlines can help keep things manageable. Understanding which tasks genuinely require immediate attention, and which can wait, can make a big difference. Again, communicating with your supervisors and peers will be key here.

Find a Support Network

Having colleagues to talk to, whether it's other trainees, associates or mentors, can make a huge difference. Just as you will have found in university, simply sharing your experiences and realising others feel the same way can be incredibly beneficial.

Self care

Perhaps obvious but maintaining factors about yourself that are separate from your work will always be vital. Keep up with exercise, hobbies, interests and time with those close to you. 

Many junior lawyers hold themselves to impossibly high standards, believing anything less than perfection is unacceptable. The reality is that law is complex, fast-moving and full of grey areas and nuances. Even senior lawyers make mistakes. Striving for excellence is good, but perfection is the enemy of progress.

What are firms doing to help?

In recent years, law firms have started to take mental health and wellbeing more seriously. Some have introduced wellbeing policies, flexible working arrangements and mental health support. Initiatives such as mental health first aiders, counselling services and firm-wide discussions on stress management have become more common.

While some firms try to provide resources, the underlying culture of long hours and high pressure remains. Ultimately, addressing stress in the profession requires more than just subsidised gym memberships and ‘bring your dog to work’ days – it demands a shift in expectations and workplace culture.

Stress is perhaps accepted as an inevitability of working in law, but it doesn’t have to define a career. It should be acknowledged that there are some things junior lawyers can do to build resilience, handle stress and prevent burnout. Nevertheless, law firms must evolve, ensuring junior lawyers can thrive without needing to sacrifice their wellbeing. For aspiring solicitors like myself, by understanding the current challenges to be faced in the career, we can be better prepared for the realities ahead.