By Heather Anderson-Fintak
Stress is so commonplace for attorneys that in the last two decades, most states added mandatory CLEs regarding substance abuse, addiction, and mental health, due to the unhealthy devices utilized. One non-destructive coping skill that attorneys can use is meditation. Meditation, like law, is a practice that improves over time. I had been dabbling in meditation for years when the pandemic hit. As a public health attorney, I faced unusual stressors. In 2022, I knew my normal coping mechanisms stopped working when I returned from a Coronado Island weekend trip and I was not refreshed. A last-minute invitation to a three-day long meditation retreat surfaced and I decided to take a chance. Upon my return, my husband saw a change in me. I was calmer, less agitated, and obtained better skills for dealing with stress.
The State Bar of Nevada provides free access to the Calm Health app for all licensed attorneys. From having Matthew McConaughey reading a sleep story to breathing exercises to combat an anxiety attack, this free resource is valuable even if limited to listening to rainforest while writing a brief. Check out the Bar’s website for instructions on how to obtain free access.
Box breathing, used by Navy SEALS, is a simple technique and is particularly useful to lower heart rates or focus a racing mind. Imagine a box with equal sides. Count to four for each of the following: breathe in, hold, exhale, hold. This is best done with inhaling through the nose and exhaling through the mouth. This exercise can be done starting in one-minute increments and can be increased in time based upon need. Scientific studies have shown that five minutes per day of controlled breathwork can lower respiratory rates and improve mood.
Another breathing exercise is diaphragmatic breathing. While laying on the back, place one hand on chest and one hand on stomach. Breathe in slowly through the nose. Then tighten the stomach muscles upon exhaling through pursed lips. This exercise is usually done between five and ten minutes.
Guided meditation, such as on the Calm Health, Simple Habit, or Mindfulness app, help focus on particular topics. Falling asleep, improving work performance, building resilience, and developing gratitude are all topics that can be found in guided meditation. Committing to a series, as well as doing pre and post meditation reflections can make a difference. Broadly paraphrasing a meditation instructor, meditation is as effective as a glass of wine. If an individual does not deal with the underlying issues, meditation is just a distraction. Focused guided meditation coupled with journaling can help resolve problems.
It should be noted the meditation does not replace the need for clinical mental health diagnosis or medication. For those with a religious upbringing or background, meditation can feel a lot like praying. Ultimately, it is a time away from the busyness of life and desire to be a better version of oneself.
About the author
Since 2021, Heather Anderson-Fintak is the General Counsel for the Southern Nevada Health District and has been in-house with the District since 2012. Previously, Heather spent ten years working for legal aid organizations in both Maryland and Nevada. She has been on the Clark County Bar Association Executive Board since 2019.
About the article
This article was originally published in the Communiqué (Nov. 2025), the official publication of the Clark County Bar Association. See https://clarkcountybar.org/about/member-benefits/communique-2025/communique-nov-2025/. The printed magazine will be mailed out to CCBA members on October 30, 2025.
The articles and advertisements appearing in Communiqué magazine do not necessarily reflect the opinion of the CCBA, the CCBA Publications Committee, the editorial board, or the other authors. All legal and other issues discussed are not for the purpose of answering specific legal questions. Attorneys and others are strongly advised to independently research all issues.
© 2025 Clark County Bar Association (CCBA). All rights reserved. No reproduction of any portion of this issue is allowed without written permission from the publisher. Editorial policy available upon request.