Testifying in court can be really overwhelming. Whether you’re feeling nervous about speaking in front of others or anxious about recalling tough memories, the emotional toll can be intense. But there are ways to manage your mental health during the process.
Here are three helpful tips.
Reach Out to a Trauma-Informed Counselor
If your testimony involves a traumatic event, it’s wise to talk to a trauma-informed counselor before and after you take the stand. They’re trained to help people deal with emotional distress and can offer specific tools to help you cope.
Before you testify, a counselor can help you prepare for the emotions that might come up. For example, they can help you create a mental health plan so that you’re ready if anything triggers you during the testimony. Or, they might direct you to check in with your criminal defense attorney beforehand as they can walk you through the types of questions you might face, which will ease your nerves and help you feel more in control.
Use Breaks to Ground Yourself
Court sessions can feel like a lot, so when you get a break it’s important to use that time to reset mentally and grounding techniques can really help you.
These techniques work because they pull you out of the intensity of the moment and allow your mind to relax. Rather than worrying about what’s next or what just happened, you’re giving yourself permission to be in the present, which makes everything feel a little more manageable.
For example, during breaks, you should try focusing on something physical, like the feel of a pen in your hand or the texture of your clothes. And even something as simple as counting your breaths or noticing the details of your surroundings can shift your mind away from the stress of the courtroom.
Also, if possible, stepping outside for fresh air can also be a great way to clear your head.
Plan Something to Decompress After Testifying
Once you’re done testifying, you’re likely going to feel a lot of different emotions—maybe relief, but also lingering anxiety or stress. That’s why it’s important to have a post-testimony plan in place.
Think of something you enjoy that will help you unwind. This could be something active like going for a walk or doing yoga, or something more relaxing like watching your favorite show or journaling about your day. The key is to have a specific plan to help you shift out of the courtroom mindset and back into a more relaxed, normal routine.
Testifying can be tough, but taking care of your mental health makes a big difference. By reaching out to a trauma-informed counselor, using grounding techniques during breaks, and planning something to help you decompress afterward, you’ll be a lot more equipped to protect your well-being throughout the process!