Abruptly sent home as the global pandemic swept southward, New Zealand’s legal professionals have spent over a month adapting to remote work. Entire firms transformed overnight, with practitioners setting up makeshift offices on kitchen tables, garden benches, couches, and bedroom desks. Without warning, lawyers found themselves stripped of their typical workplace support structures—from informal coffee catch-ups to essential office hardware like high-speed printers and dual-screen displays.
“Uncertainty can stress us out, making us wonder which path to take, what decision to make, or whether to respond at all,” explains Steven Colligan, Associate of the College of Law New Zealand and Director of Emovare. A registered psychotherapist with more than 15 years of mental health and wellbeing experience, Colligan specializes in executive development, organizational strategy, HR, and professional coaching.
“Uncertainty can at times be immobilising. It is normal and okay to feel unsettled, and it is as equally important to find acceptance and commitment through these times,” Colligan emphasizes.
Living through this extraordinary disruption presents a unique opportunity to cultivate personal resilience.
“Resilience is the process of adapting well in the face of adversity, trauma, change, threats or significant sources of stress. These could be relationship or health problems, or workplace and financial stressors. Resilience means ’bouncing back’ from difficult experiences.”
The widespread impact of COVID-19 and its accompanying restrictions has created unprecedented levels of stress.
“Many individuals may well be experiencing family, financial, health and workplace stressors during this period. Therefore paying attention to what nourishes you and what drains you is vital,” says Colligan.
While the fundamentals of building resilience remain consistent, our collective worldview and approach to life's obstacles have shifted dramatically.
“Evidence and research show that one of the primary factors in resilience is having caring and supportive relationships within and outside the family,” he highlights.
“Relationships that create trust, love, respect, and offer encouragement and reassurance will bolster a person's resilience.”
A robust, supportive network is essential, but several additional strategies play a crucial role in fortifying mental strength.
According to Steven Colligan, these core components include:
Physical distancing should not translate into emotional isolation. However, Colligan highlights that research consistently links prolonged social separation with heightened feelings of loneliness and depressive symptoms.
“Staying connected during the lockdown period is vital for good mental and psychological wellbeing. Having positive social support can improve our health and wellbeing and help us cope with stress,” he states.
“The traditional ways we connect have been dramatically changed so creating new ways, habits, and rituals around how we connect is crucial.”
To maintain strong team cohesion, Colligan recommends that legal teams and individual practitioners:
When working and living in the same environment, establishing boundaries between professional duties and home life is critical.
“Get dressed, seated at your desk and ready to go at the start of your working day, with a clearly defined purpose,” advises Colligan.
“Create a defined workspace and structure your day. Working from home requires lawyers to become their own managers, particularly of their own productivity and energy.
“Plan and segment what you will do and when you will do it over the course of the day. Schedule regular breaks so that you are able to keep focused and avoid burnout. Get movement into your day - every 60 minutes, you should move, stretch, or stand for at least five minutes,” he notes.
At the conclusion of the workday, mapping out the next day's task list provides clear direction while signaling that it is time to log off.
“Find a way to create a mental/psychological segue from work to home that resonates with you. This may involve a ritual to separate work from home - change your clothes, have a shower, take 5-10 minutes to ‘arrive home’ by breathing, stretching or mindfulness, or keep a journal,” says Colligan.
“Schedule in ‘off-time’ where you do not access emails, phones or technology. Establish evening rituals such as cooking, reading, stretching or breathing time, card games or board games, listening to music or podcasts.”
Wrapping up the day with a dependable sleep routine is equally critical.
“Good sleep boosts your immune system, which is important.”
A significant portion of a lawyer’s workload during this crisis involves supporting clients through intense economic hardship and commercial disruption.
“Many clients and businesses are experiencing high anxiety and stress during this time,” Colligan notes.
“While we cannot eliminate the impact of these challenging times, there are ways we can assist. We can listen and be empathetic. Give your clients a chance to be heard. Take into account the way that their business and personal lives have changed.
“Share your own story and strategy; providing a sense of pragmatic direction and action can be very reassuring,” he explains.
“Be honest and realistic about expectations. Share and suggest positive ideas and advice. Accommodate a variety of communication channels - emails, phone, or online conferencing.”
Consuming an endless stream of news can easily lead to cognitive overload and heightened anxiety.
Colligan advises setting firm boundaries on time spent reading about global health updates.
“Set aside a certain amount of time per day - say 10 minutes - and obtain your information from credible people and websites, such as reputable health and government sources. This time can be your research and worry time. Write down the relevant information, then put it aside until the next day.”
This structured approach encourages individuals to focus on actionable areas while dialing back unproductive worry over broader circumstances.
“Pick up your pen and write down all the things that are worrying you, then take a breath and write down the things you can control,” he suggests.
Consuming an endless stream of news can easily lead to cognitive overload and heightened anxiety.
Colligan advises setting firm boundaries on time spent reading about global health updates.
“Set aside a certain amount of time per day - say 10 minutes - and obtain your information from credible people and websites, such as reputable health and government sources. This time can be your research and worry time. Write down the relevant information, then put it aside until the next day.”
This structured approach encourages individuals to focus on actionable areas while dialing back unproductive worry over broader circumstances.
“Pick up your pen and write down all the things that are worrying you, then take a breath and write down the things you can control,” he suggests.
Inhale deeply for a count of three, hold for three, and exhale for three. Focus purely on the physical sensation of your breath during this initial sequence.
Inhale deeply for a count of three, hold for three, and exhale for three. Observe your current emotional state—whether you feel anxious, weary, or calm—without passing judgment on those feelings.
Inhale deeply for a count of three, hold for three, and exhale for three. Center your mind and ask yourself: “What is the most important thing for me to focus on right now?”
The pandemic has reshaped the legal landscape permanently. With vaccine development historically taking several years, remote work and hybrid setups are bound to remain standard practice for the foreseeable future. By embracing these adaptive strategies, legal professionals can navigate this evolving environment effectively and continue delivering high-caliber support to clients in need.