How 3 Criminal Lawyers Manage Stress in the Workplace

The courtroom is one of the most stressful professional environments imaginable. Criminal lawyers often face high-stakes situations where someone’s freedom—or even their future—hangs in the balance. Add to that long hours, emotional cases, and the constant pressure to perform, and it’s clear why stress is part of the job.

But while stress is unavoidable, it doesn’t have to be unmanageable. We spoke with three criminal lawyers to learn how they cope with workplace stress and maintain resilience. Their answers provide valuable lessons not only for fellow attorneys but for anyone working in high-pressure careers.

Structured Routines and Fitness

Akash Dhillon of A. Dhillon Criminal Lawyers in Brampton, Ontario believes that controlling what he can—his daily routine—is the key to handling what he cannot control, like unexpected trial developments.

“My mornings are sacred,” he explains. “I wake up at 6 a.m., exercise for an hour, and eat a proper breakfast before I even look at a case file or email. That structure keeps me centered.”

He admits that during his early career, he often rolled into the office after late nights preparing for cases, relying on coffee and adrenaline. Over time, though, he noticed his stress levels were higher and his focus weaker. By prioritizing fitness and discipline in his mornings, he found that he could approach the day with a calmer, clearer mind.

“Trials are unpredictable,” Akash adds, “but when you’ve built a foundation of health and routine, you’re less likely to crack under pressure.”

Mentorship and Talking It Out

Brampton Criminal Lawyer Ahmad Karzai’s approach to stress management centers on mentorship and communication.

“When I was a junior lawyer, I kept everything bottled up,” he says. “I thought asking for advice or admitting I was stressed would make me look weak. It was the worst mistake I made early in my career.”

Now, he regularly checks in with mentors and peers. Whether it’s discussing strategy for a difficult case or simply venting about a tough day in court, these conversations provide perspective.

“Sometimes another lawyer will say, ‘I went through the exact same thing ten years ago—here’s how I handled it,’” he explains. “Just knowing you’re not alone lifts a huge weight.”

In addition to mentorship, Ahmad also makes time to talk openly with his spouse and close friends. For him, verbalizing stress—rather than suppressing it—is the release valve that keeps him grounded.

“Stress doesn’t disappear if you ignore it,” he notes. “It just builds. Talking is the best way I know to release it before it takes over.”

Mindfulness and Perspective

For Gurasish Pal Singh of Brampton-based GPS Criminal Law Firm, mindfulness practices and perspective shifts play a central role in managing stress.

“I started meditating a few years ago when I noticed stress affecting not just my work but my health,” he says. “Ten minutes of meditation each morning and before major court appearances helps me reset.”

He also uses breathing techniques during trials or negotiations. “When things get heated, I slow my breathing and remind myself: I can only control my own actions. That simple act keeps me calm.”

Beyond mindfulness, Gurasish emphasizes the importance of perspective. Criminal law often involves emotionally charged cases, and it’s easy to carry that weight home.

“I remind myself that while my work is important, I can’t let it define every aspect of my life,” he explains. “If I allow the stress of each case to consume me, I’d burn out. By separating the case from my personal identity, I can care deeply for my clients while still protecting my own well-being.”

The Common Thread

Although their strategies differ, all three criminal lawyers highlight a central truth: stress is inevitable, but how you respond to it makes all the difference. Akash Dhillon focuses on physical health and structure, Ahmad Karzai relies on mentorship and communication, and Gurasish Pal Singh turns to mindfulness and perspective.

Their experiences show that managing stress isn’t about eliminating it—it’s about finding healthy outlets, building support systems, and creating routines that keep you steady in turbulent environments.

For criminal lawyers and other professionals working under pressure, these lessons are invaluable. As Ahmad Karzai put it best: “Stress is part of the job, but it doesn’t have to run your life.”