Overcoming Stress and Anxiety When Testifying at a Criminal Trial

Overcoming Stress and Anxiety When Testifying at a Criminal Trial

Testifying in court can be an incredibly stressful and anxiety-provoking experience. As a victim or witness in a criminal trial, you may feel nervous about having to recount traumatic events, being cross-examined, or worrying about how your testimony could impact the case. It’s completely normal to feel anxious – public speaking is one of the most common phobes! But there are many things you can do to prepare yourself both mentally and practically to help reduce stress and anxiety when testifying.

Practical Preparation

There are many practical things you can do leading up to testifying that will help lower anxiety:

• Meet with the prosecutor beforehand: Discuss the case, go over your testimony, identify any potential weaknesses and how to address them.
• Visit the courtroom: Walk through the courthouse and sit in the courtroom to become familiar with the setting before testifying.
• Review your statement/testimony: Study case reports and evidence to refresh your memory and be ready to confidently stand by the facts.
• Dress professionally: Wear clean business attire or uniform to project confidence.
• Bring snacks/water: Eat something so you don’t feel lightheaded. Stay hydrated.
• Have a support person: Identify someone reliable who can accompany you to provide moral support.
• Learn courtroom logistics: Understand the process, who sits where, courtroom etiquette so you know what to expect.
• Practice answering questions: Rehearse responding concisely, avoiding rambling. Stick to yes/no or short answers.
• Listen carefully: Make sure you fully understand each question before answering. Ask for clarification if needed.
• Go at your own pace: It’s okay to pause, ask for a question to be repeated, or request a break if needed.

Mental Preparation

In addition to practical preparation, you’ll also want to prepare mentally for testifying. Here are some tips:

• Visualize yourself succeeding: Picture yourself being calm, confident, and answering questions effectively. Envision getting through it.
• Practice deep breathing: Breathe slowly and deeply to lower stress hormones and relax your body when anxiety rises.
• Be your own cheerleader: Silence negative self-talk and replace it with positive affirmations like “I’ve got this!”
• Remember your knowledge/preparation: Anxiety can make you doubt yourself – remind yourself you know the case and are ready.
• Focus on facts, not emotions: Stick to the facts you know to be true to avoid getting flustered.
• Let go of the outcome: Your role is giving honest testimony, not deciding the verdict so don’t put that pressure on yourself.

Helpful Coping Strategies

On the day you testify, having some coping strategies in your toolbox can help lower anxiety in the moment:

• Listen to calming music: Load your phone with soothing playlists and listen on breaks. Avoid news/social media.
• Read inspirational quotes: Bring encouraging words to stay focused on positivity.
• Use a grounding object: Hold onto something that comforts you like a smooth stone.
• Try a quick meditation: Close your eyes, take 10 deep breaths, clear your mind between questions.
• Doodle: Doodle flowers or mandalas on a notepad to distract worried thoughts.
• Wear a rubber band: Snap it lightly on your wrist to interrupt spiraling thoughts.
• Press your feet down: Press them hard into the floor to relieve tension.
• Look at a neutral spot: Gaze at a point on the wall or ceiling to avoid eye contact.

Seeking Support

You don’t have to tackle testifying alone. Seeking professional support can help manage anxiety.

• Talk to a therapist: Work through anxiety sources, get tools to reframe worrying thoughts.
• Try witness preparation therapy: Role play answering questions, get feedback on anxiety tells.
• Ask about accommodations: See if options like testifying remotely behind a screen are available.
• Lean on your support system: Share worries with trusted friends/family who can encourage you.
• Use victim advocate resources: They can answer questions, explain processes, and provide assistance.

Be Kind to Yourself!

Finally, be gentle with yourself throughout the process. Recognize your strength and courage for seeing this through. Witnessing traumatic events and testifying takes incredible resilience. Celebrate getting through it and don’t forget to practice self-care afterwards. With the right preparation and support, you can get through this difficult experience. You’ve got this!