Here’s why the grounding technique belongs in every lawyer’s toolkit, writes Naomi Pearce.
We’re all curious about what lawyers think – before court, during a tough consult, or walking into a high-stakes negotiation. But what about how they feel? Try searching for insights into a barrister’s emotions before a hearing, or a lawyer’s stress levels during trial prep. You won’t find much. It’s not in the textbooks, not in the commentary — and rarely in conversation or media. Whether it’s due to concerns about professional reputation or the myth of the bulletproof legal persona, emotional transparency in law remains largely taboo.
Yet the reality is far more human.
“Court again. Keep it together. OMG. The client’s anxious; they’re falling apart again. I hate seeing this. I’ve got to hold it together – for both of us. Focus. Keep them centred. I’ve got this.”
This is the inner monologue many legal professionals live with – a fast-moving, tightly wound reel of pressure, responsibility, and appearance management. And beneath it? Often, a quiet storm of anxiety.
Anxiety and vicarious trauma, especially common among lawyers in family, immigration, or criminal law (where absorbing the emotional weight of clients’ pain and stories is part of the job), are not abstract clinical concepts. They’re lived experiences for many court professionals: barristers, solicitors, support staff, and yes, even magistrates.
But while the courtroom demands a calm exterior, it rarely makes space for what’s simmering beneath.
If you’ve ever felt your hands shake, your chest tighten, or your mind race before stepping into court, you are not alone. High-stakes legal environments trigger a natural stress response – and pushing through it without acknowledging or managing it can lead to serious consequences over time.
So, what can you do in the moment?
I’m talking about something quick, subtle, and backed by neuroscience – something you can use while standing outside a courtroom door.
Enter grounding.
The 5-4-3-2-1 grounding technique is a simple, practical tool recommended by psychologists to short-circuit anxiety and anchor you in the present.
Why the 5-4-3-2-1 grounding technique is worth trying (even if it sounds too simple)
Here’s how it works:
That’s it. No therapy jargon. No need to “figure yourself out”. Just a short list that bypasses the thinking brain and taps into your sensory awareness.
It may sound simplistic, but this method is grounded in well-established trauma-informed therapy practices (Najavits, 2002).
Why does it work?
Because anxiety thrives on future-focused catastrophising, like: “What if I forget my point?”, “What if the judge disagrees?”, “What if I disappoint my client?”
Grounding disrupts that spiral. It gently pulls your focus away from what might happen and brings you back to what is happening – your surroundings, your senses, your breath.
Anxiety and stress don’t clock off at 5pm. Sleep disruptions are common – especially after a combative day in court or emotionally intense casework. Grounding exercises can form part of an effective nightly routine, helping to lower cortisol levels and promote rest (Morin et al., 2020).
And let’s not forget about vicarious trauma, something lawyers working in criminal, family, and other high-conflict areas know all too well. Day in and day out, you’re absorbing distressing content, carrying the weight of clients’ pain, and often navigating conflict with little emotional support. Over time, this can dull your empathy, increase irritability, or lead to burnout. Regular grounding practices can help build resilience by giving your nervous system a consistent way to down-regulate and recover (Figley, 2015).
Again, a reminder, grounding works.
Here’s the key takeaway: grounding isn’t indulgence – it’s strategy. Just as you prepare meticulously for your cases, preparing your emotional and psychological state is equally critical. This isn’t about being fragile. It’s about being functional.
So, the next time you’re outside the courtroom, or sitting in your car running through your submissions for the 10th time, take five minutes. Ground yourself. Quiet the panic loop. Find your footing.
Because calm isn’t just a courtroom performance; it’s a professional advantage. And it starts with giving yourself permission to feel, and the tools to keep moving forward.
Naomi Pearce, B.Psych, Grad Dip Psych, MACBS, is a counsellor, wellbeing advocate, and founder of TFA Legal.
