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Falling Leaves, Rising Stress? EQ Can Help You Stay Grounded

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After a string of above-average daily temperatures, it’s finally starting to feel like fall here in Minnesota. The leaves are quickly changing, the nights are cool enough that I needed to bring in my plants, and there are pumpkins and Halloween decorations in just about every one of my neighbors’ yards.

As the fall season kicks into high gear, many lawyers and legal professionals find themselves dealing with increased stress. Workloads often ramp up with new cases, deals closing, budget and compensation planning, onboarding new associates and laterals, and so on, and so on. On top of that, personal responsibilities shift as we prepare for the holidays and kids return to school. It’s easy to feel overwhelmed.

It’s Sweater Weather!

The good news? Emotional intelligence (EQ) can help us navigate this busy season more smoothly.

 

Why Emotional Intelligence Matters in the Fall

The legal profession is inherently stressful, and the added pressures of fall can amplify that stress. 

This is where emotional intelligence - our ability to understand and manage our emotions - becomes crucial. Here’s why EQ is so important this time of year:

  • Stress clouds judgment: When overwhelmed, it’s easy to make reactive, emotion-driven decisions, especially during the rush to finalize deals, meet all of our task demands, or manage holiday deadlines. High EQ helps us pause, regulate, and respond thoughtfully.
  • Relationships are key: Fall often requires more collaboration at work and home. Strong interpersonal skills and empathy are essential to maintain productive and harmonious relationships with colleagues, clients, and loved ones - especially when onboarding new team members, navigating tense budget conversations, or deciding where you’re going for the holidays when both sides of the family want to see you.
  • Burnout prevention: Emotional intelligence helps us recognize early signs of burnout, encouraging self-care, boundary-setting, and asking for help before things spiral out of control.

 

Practical EQ Strategies for Staying Grounded

How can you tap into emotional intelligence to manage stress? Try these science-backed tips to stay balanced, resilient, and focused during this busy season:

  1. Practice Self-Awareness
    • Pay attention to how you’re feeling throughout the day. Are there signs of tension, frustration, or overwhelm, particularly during high-stakes moments?
    • Spend 5 minutes each morning or evening journaling to identify emotional patterns.
    • Why it matters: Recognizing your triggers early helps you manage stress before it becomes unmanageable.
  2. Use Breathing Techniques to Regulate Emotions
    • When stress hits, try a simple breathing exercise: Breathe in for 4 counts, hold for 4, exhale for 6. Repeat for 1–2 minutes. (This is called “box breathing” and it’s used by Navy Seals to regulate emotions and keep their cool under extreme situations.)
    • Why it matters: Controlled breathing activates your parasympathetic nervous system, calming both body and mind, which leads to clearer decision-making, even in the midst of pressing deadlines.
  3. Set Boundaries and Prioritize Self-Care
    • As your calendar fills up with year-end responsibilities, be mindful of saying “yes” to everything. Protect your energy by setting clear boundaries.
    • Make self-care non-negotiable, whether it’s a morning walk, an evening off, or simply enjoying your favorite fall traditions (like baking those pumpkin muffins!).
    • Why it matters: Setting boundaries and practicing self-care prevent burnout and boost your resilience. (I get it - sometimes it’s challenging to set or maintain perfect boundaries, but at least protect yourself where you can by declining extra activities or commitments, asking for help, and making sure to prioritize your well-being so you can be at your best.)
  4. Leverage Empathy in Your Interactions
    • Empathy is essential for building strong relationships. Whether you’re training and onboarding nervous and overwhelmed new colleagues, navigating tricky conversations, or advocating for clients or colleagues, practice active listening. Sometimes, people just need to feel heard.
    • Why it matters: Empathy fosters stronger, more collaborative relationships, reduces conflict, and makes work more supportive, especially during stressful moments.

 

Emotional Intelligence and Neuroplasticity

An added bonus of practicing emotional intelligence? You’re harnessing the power of neuroplasticity, the brain’s ability to form new neural connections. Every time you practice emotional regulation or empathy, you’re rewiring your brain to respond to stress more effectively, building long-term resilience that will serve you well beyond the year-end crunch.

Why This Matters Now

For lawyers and legal professionals, fall is one of the busiest times of the year so it’s critical to strengthen your emotional intelligence. By doing so, you’ll not only manage stress more effectively but also enhance well-being, deepen professional relationships, and come up with better, more creative solutions.

Remember: prioritizing your emotional health can make a world of difference as you navigate the fall hustle.

 

Quick Recap: 4 EQ Strategies for Managing Fall Stress

  • Practice Self-Awareness – Track your emotions and recognize stress patterns.
  • Use Breathing Techniques – Reset your nervous system with controlled breaths.
  • Set Boundaries – Protect your energy and make time for self-care.
  • Leverage Empathy – Strengthen relationships with active listening.

By practicing these techniques, you’ll build resilience that lasts well beyond the season. Take it one day at a time, breathe, and enjoy the beauty of fall—both the challenges and the opportunities it brings.

 

Upcoming Masterclass: The Power of Workplace Friendships

In the midst of this busyness, don’t overlook the importance of workplace friendships. Friendships can reduce feelings of isolation, boost engagement, and even improve performance. 

In the October EsquireWell Masterclass, Gwen Mellor Romans will explore how building meaningful connections in the workplace can fuel success in legal teams. Strong, supportive relationships are a powerful tool for enhancing both well-being and productivity. (Be sure to register using the link below!)

You’ve got this! Enjoy the fall season, and remember to lean on both your EQ and your workplace friendships as invaluable resources.