On May 26, 2025, Spunt & Carin had the pleasure of welcoming Dr. Kristina Kandyba, a Montreal-based psychologist, who led an insightful and practical workshop for our team of lawyers and paralegals on managing stress and anxiety in the legal profession.
Dr. Kandyba’s session served as a timely and necessary reminder that while stress is a part of life, how we manage it is critical, especially in the legal profession. Below are some of the most impactful takeaways from her presentation on understanding anxiety, breaking chronic stress cycles, and building resilience.
Dr. Kandyba began by distinguishing between stress and anxiety. Stress is typically linked to external factors such as tight deadlines and court appearances. Anxiety, on the other hand, is an internal response, often rooted in fear about what might happen, even in the absence of any immediate threat. Identifying the source of your anxiety, she explained, can significantly reduce its intensity. Mindfulness plays a key role in this process.
As legal professionals, and as human beings, it is normal to feel overwhelmed. However, the real shift happens when we stop trying to “fix” anxiety and instead learn how to manage it effectively.
Dr. Kandyba also pointed out that lawyers are, by nature, professional overthinkers. We tend to prepare for every possible scenario in hopes of maintaining control. While preparation is a powerful tool in reducing anxiety, she challenged us to ask ourselves: “Is this scenario likely to happen?” Learning to distinguish between realistic concerns and unlikely fears is key to reducing unnecessary mental stress.
In terms of courtroom anxiety, Dr. Kandyba encouraged us not to dwell on isolated negative interactions. If, for example, a colleague makes an unkind remark in court, rather than replaying the comment over and over like a bad movie, acknowledge the moment, process it privately, and move on. Do not allow a single encounter to consume your mental energy or affect your confidence going forward.
She also reminded us of simple yet powerful breathing techniques to help calm the nervous system. Grounding practices, such as feeling your feet on the floor and your body supported by your chair, can help you stay present and centered in moments of stress.
Work-life balance was another central theme. Dr. Kandyba emphasized the importance of:
- Spending time outdoors and getting fresh air;
- Avoiding screens before bed;
- Creating an intentional end to the workday (reading, taking a walk, journaling);
- Getting enough sleep;
- Exercising regularly;
- Writing down anxious thoughts to clear the mind for the day ahead.
These simple yet often overlooked habits can have a profound impact on how we manage stress, both inside and outside the courtroom.
Dr. Kandyba’s workshop was a powerful reminder that we cannot serve others effectively unless we also take care of ourselves. Mental health is not a luxury; it is a professional necessity.
