Being on the receiving end of a white collar crime investigation can be extremely stressful and burdensome. This is true regardless of whether you’ve committed some type of crime or whether you’re entirely innocent.

How are you supposed to manage the psychological toll of a white collar crime investigation while simultaneously building a legal defense?

Hire the Best Attorney You Can (and Follow Their Advice)

First and most importantly, you need to hire the best attorney you can. Your attorney is going to represent you throughout this process, safeguarding your civil rights, representing you in negotiations, helping you understand what’s going on, and potentially even representing you at trial. If you have a good attorney at your side, you can rest assured that your rights will be respected, you’ll receive a fair process, and you’ll get the best possible outcomes given your circumstances.

Your lawyer is also going to be a source of support. According to the lawyers at SBBL Law: “White collar crime investigations can be brutal. They can totally take over your life for months, or even years – and all the while, you’ll be forced to wonder what’s going on and what the final outcome is going to be.” Having the best possible legal representation can set you up for success and help you feel much better about the situation.

Develop coping strategies

Even with an astounding lawyer at your side, you’re going to experience a great deal of psychological stress as investigations proceed. Accordingly, it’s important to develop coping strategies like the following:

• Deep breathing. Deep breathing is a simple technique that helps bring your mind to the present moment and relieve acute stress. Try it when you feel the weight of the case on your shoulders.
• Meditation. Practicing mindfulness meditation is another effective strategy for stress management. Once you develop this skill, you’ll be able to tap into it whenever you need it.
• Yoga or stretching. Yoga and stretching are forms of exercise that can keep your body limber and take your mind off things for a while. It’s especially effective when combined with breathing exercises.
• Progressive muscle relaxation. Progressive muscle relaxation is another relaxation and stress management technique you can practice anywhere, at almost any time.

Lead a healthy lifestyle

Leading a healthy lifestyle can also help you reduce and manage the stress you experience. These are some of the most important pillars to focus on:

•   Try to exercise every day. Physical exercise is one of the best ways to manage stress. It’s good for your physical and mental health, it relieves acute stress, it boosts your mood, and it can even give you a dopamine release. Try to get at least some physical exercise every day.
•   Eat plenty of nutritious food. It’s also important to eat full, nutritious meals, as you’ll be even more stressed if you’re not eating or if you’re eating only junk food. Get plenty of lean proteins, fruits, and vegetables in your diet.
•   Drink lots of water. Focus on drinking water and staying hydrated as well. If you’re adequately hydrated, you’ll be able to think more clearly, you’ll have more control over your emotions, and you’ll simply feel better overall.
•   Get enough sleep. Similarly, if you’re sleep deprived or if you aren’t sleeping well, you’re going to feel even more stressed. It’s going to be difficult to relax enough to get a peaceful night of sleep, but do your best to get an adequate amount of sleep every night.
•   Stay social. Finally, stay social and regularly interact with the people you love most. Ask for support when you need it, and try not to talk about the investigation or the case.

Try not to think about the worst-case scenarios

White collar crime costs the US more than $300 billion annually, so our country understandably takes these crimes seriously. If you’re found guilty of a white collar crime, you could end up with steep fines or even prison time. But in managing the psychological toll of investigations that could last years, it does you no good to worry about potential worst-case scenarios. Try to block them from your mind whenever possible.

Focus on one day at a time

Finally, focus on one day at a time. You have no control over the investigation or how long it will last, nor do you have much control over the final outcome. This is going to be a long and challenging process, so it’s important for you to focus on individual moments in time.

The psychological toll of a white collar crime investigation can be arduous, to say the least. But with a good attorney and solid coping strategies, you can get through the investigation without losing your mind in the process.

Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.