Reset: Managing Stress Before It Manages You

Stress shows up in everyone’s life—but how we respond to it can either deplete us or restore us.

In my work with high-achieving professionals, I’ve seen how difficult it can be to recognize stress early. Lawyers and other high performers are wired to push through, meet deadlines, and stay in control. We tend to ignore the early signals, telling ourselves we’ll rest after this case, this season. But left unchecked, low-grade stress can become chronic and lead us to experience overwhelm or burnout.  

One of the most effective ways to stay ahead of stress is to build daily habits that act as buffers—activities that ground us and restore energy. For me, it’s running.

Most mornings, I’m out the door early with headphones in, listening to a podcast or book I’ve downloaded on my phone in advance. Knowing I have something ready to listen to builds motivation and helps me get moving. On more stressful days, I skip the audio and just tune into nature—the birds, the trees and flowers, the quiet. I might find myself praying, reflecting on what I’m grateful for, or simply being still. And when I need an extra push—like getting up a hill—I’ll cue up a high-energy song to carry me through.

Movement, time outdoors, and gaining head space help me reset. They help me tackle the day feeling more grounded and present. 

Another practice I use is checking in with myself when I’m asked to take on additional tasks or commitments. I remind myself of the quote: “Saying no is saying yes to something else.” When a new opportunity comes my way—whether it’s a new project, a new challenge, or a new client, I pause to notice how I feel. If I feel dread or immediate discomfort, I dig deeper using a simple “red, yellow, green” framework.

• Red means it’s a clear no. It doesn’t align with my goals, drains my energy, or takes away from time with family.

• Yellow signals uncertainty. It might have potential, but I need more information or time to think it through.

• Green is a clear yes. It energizes me, aligns with my values, and fits the broader impact I want to make.

  
  

Green decisions usually come with clarity and momentum. They don’t require a lot of justification because they just feel right. Using this strategy helps me set boundaries, preserve energy, and manage stress more intentionally.

Everyone experiences stress differently. None of us can eliminate stress completely, but learning what helps you recover, reset, and gain clarity is critical to ensuring it doesn’t build up and become a crisis.

As you go about the rest of your week, consider these questions:

• When do I feel recharged?

• What helps me reset? 

• Am I saying “yes” to things I don’t have the energy or time for?

  
  

Tuning into your responses—early and often—can help you stay grounded, make better decisions, and protect what matters most.

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Dr. Rachel Fry is a psychologist on a mission—to help lawyers thrive in all aspects of their lives. She offers coaching, leadership development, and practical workshops designed to help legal teams work more effectively, lead with confidence, and perform at their best. For more information about Dr. Fry’s services, contact her at 205.803.3800 or visit her website.