Now the clocks have gone back and the days grow shorter, many of us in criminal defence find ourselves facing not just the dark mornings and evenings, but the weight of another long and challenging year. The pressures of this job are relentless – long, unsociable hours; heavy caseloads; emotional and complex clients; time spent waiting in police stations or court corridors – all of it takes its toll.
Winter can magnify those challenges. Fatigue, illness and low mood are common at this time of year, especially when combined with the strain of a demanding workload. That’s why resilience isn’t just a buzzword – it’s a necessity. Taking care of ourselves and each other helps us stay strong enough to keep doing the vital work that keeps our justice system moving.
Here are some practical ways to stay resilient, healthy and connected through the dark months ahead.
1. Adjusting to the Dark Mornings and Evenings
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Get outside during daylight hours — even a short walk at lunchtime can boost energy and vitamin D levels.
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Use a light therapy lamp to mimic daylight and help regulate your body clock.
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Create a morning routine that helps you feel grounded — a warm drink, a few minutes of stretching, or a mindful start can make a big difference.
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Plan something enjoyable in the evenings — a hobby, exercise, or just time with loved ones — so that darkness doesn’t mean the day is “over” before it begins.
2. Keeping Physically Healthy
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Prioritise sleep — aim for consistency. Try to go to bed and wake up at similar times, even when work makes that difficult.
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Eat nourishing meals — keep snacks like nuts, fruit, or yoghurt handy for long days.
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Stay hydrated — police station coffee can only get you so far! Make sure you are drinking plenty of water throughout the day.
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Support your immune system — ensure you’re getting enough vitamins C and D, and consider a flu jab or COVID booster if eligible.
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Move where you can — even 10 minutes of walking, stretching, or breathing deeply between appointments can reduce tension.
3. Protecting Your Mental Health
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Recognise when you need a break. It’s not a weakness to step back for a moment — it’s how you sustain yourself for the long term.
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Talk to colleagues — share the load, vent frustrations, and look out for one another. You’re rarely alone in what you’re feeling.
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Set boundaries when possible — turn off emails during your downtime, or take one evening a week for yourself without work interruptions.
- Seek help if you need to — if you are struggling, reach out to your GP or professionals that can offer support. Look at LawCare for advice.
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Reflect on your impact. Amidst the chaos, remember that your work matters. You change lives every day.
4. Lean on Your Network — and on the CLSA
You’re part of a national community that understands these challenges better than anyone.
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Reach out to fellow members — a quick message or chat can make a huge difference.
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Use your CLSA benefits — the Find a Solicitor and Find an Agent tools are there for when you need cover in court or at the police station, especially if you’re unwell or taking a break.
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Stay connected — our network is designed to support you, not just professionally but personally.
5. Looking Ahead
It’s been another testing year for criminal lawyers. The pressures haven’t eased – if anything, they’ve intensified. But so too has our collective strength and solidarity. As we move towards the end of the year, let’s make space to look after ourselves and one another.
You can’t pour from an empty cup, and our profession is stronger when we’re all taking care of our own wellbeing as well as our clients.
The CLSA is here for you.
Together, we’re stronger – in every season.
