Going to court can feel overwhelming. Whether you are attending a hearing, testifying, or supporting a loved one, it is normal to experience anxiety, stress, or fear. 

At North Suburban Legal Aid Clinic (NSLAC), we understand that legal processes are not just complicated—they are emotional. Having simple coping skills for court that you can use in real time, can make a world of difference. These techniques are designed to help you stay calm, focused, and grounded, no matter what the day brings. 

How to Stay Calm in Court: Start with Your Breath

When stress rises, breathing often becomes quick and shallow. Slowing your breath can signal to your body that you are safe. 

4-4-4 Breathing Technique

• Inhale for 4 seconds  

• Hold breath for 4 seconds  

• Exhale for 4 seconds  

Repeat this several times until your body begins to relax. This is one of the best ways to manage anxiety before or during a court hearing.

Grounding Techniques for Anxiety in Court

Anxiety often pulls us into “what if” thinking. Grounding brings you back to what is real and happening now. 

3-3-3 Grounding Exercise

• Name 3 things that you can see  

• Name 3 things you can hear  

• Move 3 body parts  

This simple exercise can help interrupt overwhelming thoughts and refocus your mind while sitting in the courtroom.

Release Physical Tension Before or During Court

Stress can build physically, especially before or during court. Taking even two minutes to check in with yourself can help.

2 Minute Body Scan 

• Sit comfortably  

• Take a few deep breaths  

• Focus on your body.  Where are you holding tension?  

• Start with your jaw and relax it  

• Work your way down as you relax anywhere you are tense  

Even a short moment of awareness can make a meaningful difference. 

Positive Affirmations to Stay Grounded in Court

In stressful moments, what you tell yourself matters. These affirmations can help you reconnect with your strength and sense of self: 

• I am safe and I am whole  

• I am worthy of loving and being loved  

• I am a force to be reckoned with  

• My voice matters and is valuable  

• I am more than my story and my trauma  

• I deserve JOY  

• No matter what happens today, I am capable of having a beautiful life  

Tips for Testifying in Court

If you are speaking in court, remember: 

• Take your time – it's okay to pause before speaking  

• Clarify questions – you can ask for questions to be repeated or rephrased  

• Be honest – it’s okay to say “I don't know” or “I don't remember”  

• Be concise – answer only the question asked  

You do not need to be perfect; you just need to be truthful. 

You Are Not Alone 

Court can be difficult, but you do not have to go through it unsupported. NSLAC is here to provide legal representation, guidance, and compassionate care. 

These tools are small but powerful. Use them when you need them and remember taking a moment to breathe and ground yourself can help you move through even the hardest situations. 

Free Domestic Violence Legal Aid

North Suburban Legal Aid Clinic (NSLAC) provides trusted and confidential, free legal aid to survivors of domestic violence living in Lake County and north suburban Cook County. There are no income requirements for survivors. If you are in need of legal help, please contact info@nslegalaid.org or call 847-737-4042 to schedule a consultation.  NSLAC also provides free legal aid in the areas of Housing and Immigration.