How to stay calm in court
This month, we sought advice from the experts at local Step by Step Counselling College. Here, they share some top tips for anyone in crisis at court.
Top tips from the experts
The team at Step by Step Counselling College in Newton Abbot understands the challenges you face. We asked them for their professional advice and resources to help you navigate this difficult time:
Going to court is stressful
Going to court is an extremely stressful and emotionally draining experience, especially if you’re dealing with the aftermath of a trauma.
Emotional support system
Surround yourself with supportive friends, family, or a therapist. Talking about your feelings openly can be incredibly helpful. Avoid people who drain your energy. Primarily, try be around people who feel like sunshine to you.
Prepare for the process
Familiarise yourself with the court procedures. Reach out to your local CASS+ team, or your legal representative. As a result, you will have the confidence to face the unknown. Also, you will find some information about Magistrates’ Courts here.
Validate your emotions
It’s normal to feel anxious, angry, or overwhelmed. Acknowledge your feelings and allow yourself to experience them healthily. Be kind to yourself.
How to stay strong
Practice self-care
Prioritise activities that promote relaxation and well-being. This would include meditation, deep breathing, or spending time in nature.
Maintain healthy habits
It’s so important to maintain regular sleep, balanced meals, and exercise. All this will support your mental and physical health.
Limit exposure to triggers
Some situations or people might re-traumatise you. Consequently, this could make things difficult in court. So, take time to sit calmly and breathe. Take breaks as often as you are able on court days. Above all, remember to be kind to yourself.
Here are some recommendations for when you’re feeling anxious or overwhelmed:
Mindfulness and meditation
Try downloading an app such as Insight Timer – this contains hundreds of free exercises that you can do whenever you are feeling anxious.
Blowing on your thumb
Did you know that you can reduce anxiety and stress when you seal your lips around your thumb and blow with your mouth closed. Do this carefully so you don’t go dizzy. Recent studies show that this stimulates the Vagus Nerve to calm you down.
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Bring your focus onto your environment. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Take your time and really notice the sensation of each one.
Consider counselling
Counselling can provide a safe space to process your experiences and develop healthy coping mechanisms. Find a counsellor near you here or contact the team at Step by Step.
Remember, you don’t have to go through this alone.
Step by Step Counselling College
Step by Step Counselling College offers a range of counselling qualifications, from introductory certificates to professional diplomas level qualifications. Find out more here. They come highly recommended by some of our team. They believe in empowering individuals to become skilled counsellors and the counsellors that they want to be.
If you’re interested in learning more about their courses, get in touch using the form at the bottom of their home page.
Huge thanks to the team at Step by Step for sharing such invaluable insights. All of this is so helpful for anyone in crisis at court, as well as our teams as they support people through the Justice System and into life beyond.
Here for you at court
Get in touch with your local hub here if you need free, confidential, practical advice and emotional support at court in Devon or Cornwall.