Under Pressure: Managing stress in the Scottish legal sector

Working in the Scottish legal profession can be a rewarding, honourable, and a dream come true for many. But unfortunately, the profession is also often aligned with high stress and burnout. In this article, we hear from Trish McLellan of LawCare about the prevalence of stress in the Scottish legal sector.

We all feel stressed sometimes – it’s a normal part of life. A little bit of stress can even be helpful, keeping us focused and motivated. But when stress becomes constant, intense, or hard to shake off, it can seriously affect both your mental and physical health. Prolonged or excessive stress can lead to more serious health issues, including anxiety, depression, and burnout.

That’s why it’s so important to look after yourself – and also to check in on your colleagues and the people you manage. Spotting the signs of stress early and taking small, practical steps can make a big difference. Whether it’s setting boundaries, building better routines, or simply talking things through, remember that support is available.

Why managing stress matters

Stress and mental health challenges are widespread across the legal sector, and stress is one of the most common reasons people contact LawCare. There’s plenty of evidence to back this up.

The Law Society of Scotland 2023 Profile of the Profession survey revealed that nearly two in three Scottish legal professionals had experienced mental health issues in the past five years. The data also showed that trainees and women under 35 were the most likely to be affected - groups already navigating high expectations and early-career pressures.

The Life in the Law 2020/21 research from LawCare (which heard from 1,700 professionals in the UK, Republic of Ireland, Jersey, Guernsey, and Isle of Man) paints a similar picture, with 69% of participants saying they had experienced mental ill-health within the 12-month period preceding the study. The data also suggested that legal professionals are at a high risk of burnout, with participants aged between 26 and 35 displaying the highest burnout scores. Female legal professionals, those from ethnic minorities, and those with a disability also scored higher than average for burnout.

At LawCare, we’re getting ready to share the results of Life in the Law 2025 - our latest research into mental health across the legal sector. When it’s published in October, we’ll see where progress has been made and where more support is still needed.

What makes legal work stressful?

From our experience at LawCare, and from what we hear every day from people working in a wide variety of legal roles across all ages and levels, common stress factors include:

• High workloads and tight deadlines

• Long hours and unpredictable schedules

• Billing targets and constant pressure to perform

• Competitive environments and a lack of supervision

• Remote working challenges and blurred boundaries

• Perfectionism and fear of falling short

  
  

And remember: it’s not just work. Juggling family life, caring responsibilities, financial pressures, or personal (health) issues adds to the load. Stress builds when demands pile up and you feel like there’s no time or space to reset.

Signs of stress

Stress often creeps up unnoticed, but here are some common warning signs:

• Sleep problems – Worries about work can lead to restless nights, making it harder to focus and perform well the next day.
  

• Physical symptoms – Stress can cause headaches, muscle tension, skin issues, digestive problems, or frequent colds.
  

• Unhealthy coping habits – Some people turn to alcohol, drugs, or excessive caffeine to manage stress.
  

• Changes in eating habits – Comfort eating or skipping meals altogether can be a sign of stress.
  

• Mood swings – Irritability, frustration, or sudden emotional shifts can occur, sometimes leading to conflicts with others.
  

• Panic attacks – These may happen suddenly, with symptoms like nausea, breathlessness, shaking, sweating, or feeling detached from reality.

Stress doesn’t always mean shouting or crying. It can show up as overworking, isolation, or a sudden drop in productivity. That’s why it’s important to check in with yourself and your colleagues.

What you can do to help manage stress

Stress is part of life, but it doesn’t have to take over. Here are some practical steps you can take:

Recognise what’s really causing it

Not all stress is “just work.” Take time to reflect on what’s triggering it — workload, isolation, lack of rest, a difficult client, or feeling unsupported.

Know your “prime time”

When are you most alert - in the morning or the afternoon? Plan demanding tasks for those times and leave admin or easier jobs for your lower-energy periods.

Create healthy routines

Have a start and end-of-day routine to separate work from home life. A short walk, a shower, or packing away your laptop can help reset your mindset.

Manage your workload

Break big tasks into small steps, and set realistic deadlines for each. Pinpoint any procrastination “tasks” or time-wasters, and learn to say no when needed.

Make time for rest

Rest is not a reward - it is essential. Take regular breaks from your desk during the day, ideally getting some time outside. Be sure to use your full holiday entitlement throughout the year, too.

Talk to someone

Don’t bottle things up. Whether it’s a friend, a colleague, your GP or a professional support service, reaching out can make all the difference.

LawCare is here to help

When you contact LawCare - whether via our helpline, email, or live online chat — you’re speaking with someone who has first-hand experience of working in the legal sector. Someone who understands the pressures. Someone who knows what it’s like.

Every day, we hear from people across the legal sector about their experiences and challenges. Whether your issue is personal or professional, we’re here to listen and support you. 2024 was our busiest year ever, with over 1,000 conversations taking place. - Andy Darnton, LawCare’s Support & Volunteer Coordinator

We know that a conversation can change everything. People often tell us that finally speaking to someone who understands brings a great sense of relief. One person shared:

I am more confident seeking support to meet my work needs, and I am grateful that I was able to receive support from LawCare - it has really helped change my life for the better, and I can continue working in the career that I love.

How we can support you:

📞 Helpline – 0800 279 6888 (Mon–Fri, 9am–5pm)

💬 Live online chat – www.lawcare.org.uk

📧 Email support – support@lawcare.org.uk

🤝 One-to-one peer support – matched with a trained peer who’s been there and understands

Small Steps to less stress

Stress affects us all differently, and everyone’s limits are different. You don’t have to wait until things get unmanageable. Taking small steps now can protect your mental and physical health and your career.

There’s no shame in asking for help. Let’s keep talking, keep supporting each other, and build a legal sector where no one feels they have to cope alone.

LawCare is a charity that promotes and supports better mental health across the legal sector, striving for a sector where people thrive. Working across the legal sector throughout the UK, they offer a confidential helpline service, training & resources for individuals and firms, and research to promote positive change in the culture and practices of legal workplaces.

Diversity+ is an equity, diversity, and inclusion (EDI) consultancy, helping organisations in the Scottish legal sector and beyond with their EDI strategies and training. To learn more about our bespoke consultancy services and how we can help you, visit our services page, or reach out to us at hello@diversityplus.info