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“Think like a lawyer” is a phrase you often hear during legal training or in the workplace. But what does it really mean? Usually, it refers to being analytical, detail-focused, risk-aware, and planning for all possible outcomes. These are important skills for legal work. But when they start to shape how you think and behave outside work, they can take a toll on your mental health.
Many people drawn to the legal profession are what we might call insecure overachievers. They push themselves hard, want to be the best, and feel the need to constantly prove their worth. They often hold themselves to extremely high standards and rarely feel satisfied with their own performance, even when things go well. Instead of celebrating success, they focus on what they could have done better. When something goes wrong, at work or in life, it can feel overwhelming.
The working environment in law doesn’t always help. It’s high-pressured and highly regulated. Mistakes can carry serious consequences, and a culture of fear and blame is often present. This can make people feel unsafe to speak up if they’re struggling. Many lawyers experience imposter syndrome, which is the feeling that they’re not good enough and might be exposed at any moment, no matter how capable or experienced they are.
On top of all this, our brains are naturally wired to focus on the negative. We remember criticism more than praise, and we’re quick to dwell on what went wrong. Lawyers, who often work long hours with little downtime, are especially prone to overthinking. Add everything together, and it’s easy to see why stress, anxiety, and burnout are so common in the legal sector.
Unhelpful thinking patterns
At LawCare, we regularly hear from people in the legal sector who are caught in unhelpful thinking patterns. Here are some of the most common:
- Catastrophising – Jumping to the worst-case scenario. One mistake feels like the end of your career
- Minimising – Brushing off problems instead of facing them. You tell yourself it’s no big deal, even when it clearly is.
- Emotional reasoning – Letting feelings become facts. If you feel like a failure, you assume it must be true. even when the evidence says otherwise.
- All-or-nothing thinking – Seeing everything as black or white. If something isn’t perfect, it’s a total failure.
- Mental filtering – Ignoring the positive and zooming in on the bad. Ten people praised your work, but you only remember the one bit of criticism.
- Shoulds and musts – Setting harsh rules for yourself which only adds more pressure.
- Personalisation – Taking the blame for things outside your control, like believing a client’s disappointment is entirely your fault.
- Labelling – Defining yourself in negative ways based on one moment or mistake (“I’m not cut out for this”), which can stop you from growing.
What can actually help?
If you’re feeling overwhelmed, here are a few things that can make a real difference. Even small changes can have a big impact.
- Come back to the present. Try to focus on what’s happening right now, not what might go wrong. Your mind may race ahead, but grounding yourself in the moment can bring some calm.
- Talk it out. Whether it’s a colleague, a friend, or a support service. Sharing how you’re feeling can take the pressure off and help you see things more clearly.
- Remind yourself of your wins. Keep a folder or list of positive feedback, kind messages, or moments you’re proud of. It’s easy to forget the good outcomes when you’re under stress.
- Watch your inner voice. If you wouldn’t say it to a friend, don’t say it to yourself. Self-compassion isn’t soft - it’s a skill.
- Make time for what lifts you up. Whether it’s a walk, music, seeing friends, or doing something creative.
- Take real breaks. Time off isn’t a luxury; it is essential helps you stay well. Give yourself permission to rest, properly.
- Look around you. Ask yourself honestly: is your work environment helping your wellbeing, or making it harder? If it’s the latter, it might be time to make a change.
If you’re struggling, you’re not alone. LawCare is here to support anyone working in the legal sector. Call us on 0800 279 6888, email support@lawcare.org.uk, or chat with us online at www.lawcare.org.uk. We’ve also got lots of resources and information on our website.
