In high-pressure situations, a key is to slow down whatever you are doing. “Haste makes waste” is a great mantra to employ in these situations. ~ Andy Semotiuk, U.S. and Canadian Immigration Lawyer, Pace Law Firm
In the fast-paced world of law, maintaining composure under pressure is crucial. We reached out to a diverse group of legal experts, including lawyers and managing attorneys, to share their personal strategies for staying calm and making sound decisions. From utilizing Navy SEAL “Box Breathing” to staying calm and adhering to professional standards, here are the top 15 techniques these seasoned professionals employ in challenging situations.
- Utilize Navy SEAL “Box Breathing”
- Prepare With Visualization and Mental Rehearsal
- Combine Deep Breathing With Structured Problem-Solving
- Prioritize and Delegate Under Pressure
- Employ the Three-Step Pause Technique
- Slow Down and Request Necessary Information
- Build Confidence Through Thorough Preparation
- Anticipate Triggers and Develop Coping Mechanisms
- Center With Mindfulness in Stressful Moments
- Compartmentalize and Focus on Controllables
- Dissect Problems Into Manageable Chunks
- Never Rush, Respect the Court’s Pace
- Employ “Haste Makes Waste” and Slow Down
- Assess Emotions With Inverted-U Graph
- Stay Calm and Adhere to Professional Standards
Utilize Navy SEAL ‘Box Breathing’
I have found that deep breathing is very effective in helping you stay balanced in high-pressure situations. There are many different methods. The Navy SEALs teach a technique called “box breathing.” That technique is as follows:
- Breathe in and count to 4.
- Hold your breath for 4 seconds.
- Exhale to the count of 4.
- Hold your breath for 4 seconds.
Greg Baumgartner, Lawyer, Baumgartner Law Firm
Prepare With Visualization and Mental Rehearsal
One key technique I rely on for maintaining composure and making sound decisions in any high-pressure situation is visualization and mental rehearsal. This method involves mentally preparing for scenarios by visualizing the steps to take and aiming for positive outcomes. Visualization fosters confidence, reduces anxiety, and enhances performance through mental rehearsal. For this specific technique, you’ll want to follow these steps:
- Find a Quiet Space – Sit in a quiet, comfortable place where you won’t be disturbed.
- Close Your Eyes and Relax – Close your eyes and take a few deep breaths to relax your body and mind.
- Visualize the Scenario – Imagine yourself in the high-pressure situation. See the environment, hear the sounds, and feel the emotions associated with it.
- Mentally Rehearse Your Actions – Visualize yourself taking the necessary steps to handle the situation effectively. Imagine yourself speaking clearly, making decisions confidently, and managing any challenges that arise.
- Envision a Positive Outcome – Focus on the positive outcome you want to achieve. Picture the situation resolving successfully and the sense of accomplishment you will feel.
- Repeat as Needed – Practice this mental rehearsal multiple times to reinforce your preparedness and confidence.
As a personal injury attorney, there have been times when I’ve had a challenging case that I needed to represent. Instead of allowing myself to become overwhelmed by the demands of the case, I visualized the case and mentally rehearsed how I desired it to play out. Doing this allowed me to see the case clearly before entering the courtroom and ensure a favorable outcome for my client.
Joshua Frachtman, Attorney, Partner, Zimmerman & Frachtman
Combine Deep Breathing With Structured Problem-Solving
In high-pressure situations, I trust deep breathing and a clear, structured technique to problem-solving to stay calm and make sound decisions.
The world of law, filled with intense negotiations, important court hearings, and urgent client issues, requires a level head. Take an important negotiation, for example—emotions can soar. I’ve learned that by taking a moment to breathe deeply, I can diminish my stress quickly and clear my head, setting the stage for clearer thinking.
Then, I start breaking down the problem into manageable parts. I prioritize these based on urgency and importance and address them one at a time. This organized handling improves my response effectiveness and helps me avert impulsive reactions. More importantly, it underlines my ability to keep my composure under pressure, strengthening my clients’ and colleagues’ trust in my judgment.
Steven Rodemer, Owner and Attorney, The Law Office of Rodemer & Kane
Prioritize and Delegate Under Pressure
Handling the pressure of tight deadlines and high-stakes decisions is a common challenge in the legal and consulting fields. At Melmed Law Group, we have developed several strategies to manage this pressure effectively. Here’s an approach that has proven successful: prioritize and delegate.
1. Prioritization and Planning:
- Assess Urgency – We start by assessing the urgency and importance of each task. This helps us prioritize our workload and focus on the most critical issues first.
- Set Realistic Goals – We break down large projects into manageable tasks with clear deadlines. This makes the workload seem less overwhelming and ensures steady progress.
2. Delegation:
- Leverage Team Strengths – We delegate tasks based on team members’ strengths and expertise. This not only distributes the workload but also ensures tasks are handled efficiently by those best suited for them.
- Effective Communication – Clear communication is key when delegating. We provide detailed instructions and ensure everyone understands their responsibilities and deadlines.
3. Coping Mechanisms – Mindfulness and Stress Management:
- Mindfulness Practices – Incorporating mindfulness practices, such as deep breathing exercises, meditation, or short breaks to clear the mind, can significantly reduce stress levels. This helps maintain focus and clarity, even under pressure.
- Healthy Work-Life Balance – Encouraging a healthy work-life balance is crucial. We promote taking regular breaks, exercising, and spending time with family and friends to recharge and avoid burnout.
In one high-stakes case, we faced a tight deadline to gather and present evidence for a client’s wrongful termination lawsuit. To handle this, we:
- Set Priorities – We identified the most critical evidence needed and prioritized collecting that first.
- Delegated Tasks – We assigned specific tasks to team members based on their strengths, such as legal research, witness interviews, and document preparation.
- Regular Check-Ins – We held daily check-ins to monitor progress, address any issues, and adjust the plan as needed.
By staying organized, communicating effectively, and using mindfulness techniques to manage stress, we were able to meet the deadline and present a compelling case for our client. This approach helps in managing pressure while ensuring high-quality work and positive outcomes for our clients.
Jonathan Melmed, Founding Partner, Melmed Law Group
Employ the Three-Step Pause Technique
It’s important to stay calm in high-stress situations to make good choices. I use the “three-step pause”: evaluate, set priorities, and move. This method has been very important to my work, especially when things get heated in court.
For example, when the defense suddenly brought up new evidence in a high-stakes case, my first response was to stop and look carefully at what was happening. I quickly figured out how the evidence would affect our strategy and prioritized the most important parts for immediate attention.
Next, I focused on the main facts that backed our client’s case and used strong counter-evidence to support our arguments. This strategy helped us stay calm and changed the story in the courts so that it was more favorable to us.
This method also worked well in a case involving a traumatic brain injury claim, where the other side’s lawyer tried to discredit our medical experts. By analyzing the situation and putting the most important parts of our medical testimony at the top of the list, I was able to successfully cross-examine their expert witnesses and show where their statements were inconsistent.
Using this structured but flexible approach, we obtained a favorable decision and ensured our client received the compensation they were owed. The “three-step pause” method has always helped me deal with challenging legal situations by reminding me to stay calm, focused, and smart.
Mark Hirsch, Co-founder and Personal Injury Attorney, Templer & Hirsch
Slow Down and Request Necessary Information
No matter how thoroughly I prepare, I sometimes find myself under pressure to make snap decisions in court. It is usually because I either don’t have enough information or just haven’t thought about the potential issue. If the former, I generally tell the judge what information I need and ask for more time. If the latter, I just take the time to think about it and ignore any awkwardness or irritation that it might cause.
The most recent example that I can think of occurred in a workers’ compensation hearing. My client answered a critical question in a way that I did not expect, which was contrary to what he had said both during his deposition and during hearing prep. He was then cross-examined and redirected on it. The opposing attorney offered several pages from his deposition transcript into evidence, and the judge asked me whether I objected.
Before I responded, I read that portion of the deposition transcript. I then sat there and reflected on it for a couple of minutes, with the judge, opposing counsel, and two witnesses staring at me. I traditionally would object to that, so had I made a snap decision, it would have been to object. In this situation, I needed the judge to find that what he said during his deposition was correct, so I decided not to object. The judge found that what he said during the deposition is what happened and ruled in my client’s favor.
Luke Smith, Attorney and Founder, LawSmith PLLC
Build Confidence Through Thorough Preparation
One technique I use to maintain composure in high-pressure situations is to focus on thorough preparation. By knowing the case inside and out, I build confidence, which helps me stay calm under pressure. For example, extensive preparation in a particularly challenging personal injury trial allowed me to anticipate the opposing counsel’s arguments and respond effectively. This thorough groundwork enabled me to present a compelling case, ultimately giving my client a favorable verdict. In essence, preparation is not just about gathering facts; it also forms the backbone of maintaining composure and making sound decisions under stress.
Andrew Pickett, Founder and Lead Trial Attorney, Andrew Pickett Law
Anticipate Triggers and Develop Coping Mechanisms
Everyone has their buttons or triggers. What’s important is recognizing what situations or tactics from opposing counsel tend to fluster you. Anticipate these triggers and develop coping mechanisms and contingency plans. It’s always worked for me.
An instance that comes to mind is a case I had with a fantastic client who fell from a faulty scaffold on the job. The insurance company for the construction company, true to form, employed the classic “blame the victim” strategy. They dug up some old records about a minor back sprain the client had, trying to spin it as the cause of his current, much more serious injuries.
It downplays the severity of the current situation and distracts from the real cause: the unsafe work environment. I was prepared and knew the strategy was a trigger for me, so I’d formulated a calm, factual response beforehand and had the necessary medical information and reports ready to go.
Riley Beam, Managing Attorney, Douglas R. Beam, P.A.
Center With Mindfulness in Stressful Moments
In my role as General Counsel and Head of Finance at LLC Attorney, maintaining composure in high-stress situations is crucial. The technique I find most effective in these moments is rooted in mindfulness. Taking a short moment to center myself, focusing on steady breathing, and ensuring clarity before proceeding with any decision-making has proven invaluable numerous times.
For instance, when handling a complex merger and acquisition case with aggressive deadlines, the tension was high. By retreating to mindfulness, I was able to detach from the elevated pressure, enabling me to approach the situation strategically rather than reactively. This led to the successful execution of a merger that significantly increased our client’s market share. It’s a testament to how crucial maintaining composure and adopting mindfulness techniques can be to effective decision-making within the realm of corporate law.
Jonathan Feniak, General Counsel, LLC Attorney
Compartmentalize and Focus on Controllables
As a personal injury attorney for over two decades, I’ve navigated my fair share of courtroom battles and high-stakes negotiations. In those pressure-cooker moments, my mantra has always been: take a deep breath, then compartmentalize.
Just like in a tough game, staying calm under pressure allows you to assess the situation strategically. You isolate the immediate issue, analyze your options, and formulate a plan. It’s about focusing on the controllables and trusting your preparation.
For instance, I once represented a young client who suffered a debilitating injury due to a faulty product. The opposing counsel was a real bulldog, and emotions were running high in the courtroom. There were lots of objections and back-and-forth banter over key issues in the case. During a particularly tense back-and-forth, I called for a brief sidebar to address the issues with counsel and their ongoing objections with the judge outside the presence of the jury.
Taking a few minutes to myself outside the courtroom, I visualized the key points I wanted to convey and reminded myself of the bigger picture: securing the best possible outcome for my client. When we entered the judge’s chambers, I presented my case with renewed focus and clarity, and the judge ultimately ruled in our favor. In large part because of that ruling, the jury ruled in our favor, and we were able to get my client the compensation they deserved.
The legal field thrives on collaboration, and even the most challenging situations can be navigated more effectively when you have a strong team behind you. Brainstorming with colleagues, exchanging perspectives, and leveraging each other’s expertise—that’s what helps us all stay sharp and make sound decisions, even in the most pressurized moments.
Andrew Biren, Managing Attorney, Biren Law Group
Dissect Problems Into Manageable Chunks
In high-stress events, the practice of law depends mostly on keeping composure and guaranteeing sound decision-making. One method I use is the methodical dissection of difficult problems into manageable chunks. Methodically breaking down the problem helps me to sort out the fundamental issues, evaluate the risks, and find workable solutions.
For a particularly difficult situation involving a disputed contract negotiation where emotions ran high and deadlines were tight, for example, I used this approach very successfully. Instead of giving in to the demands of the moment, I concentrated on separating the important elements under dispute and carefully considered the legal ramifications. This strategy helped me to maintain a clear-headed perspective and to suggest innovative concessions that ultimately helped my client achieve a favorable outcome.
Dealing with such demanding circumstances calls for not only legal knowledge but also the capacity to remain cool under pressure and to strategically prioritize. Using methodical approaches to solve problems ensures that my recommendations are based on careful consideration and benefit my clients most of the time.
Chris Movafagh, Injury Attorney, Mova Law Group
Never Rush, Respect the Court’s Pace
I was lucky enough to receive this really valuable piece of advice from a seasoned attorney who told me, “Never rush. Taking your time isn’t wasting others’ time. Only the judge or yourself should dictate your pace.”
And so, when opposing counsel interrupts, I pause. I let them speak, showing respect to the jury and the court. Then, I politely ask, “Shall I continue, Your Honor?” This approach asserts authority without escalating tensions.
There have been times when I’ve had to approach the bench, especially when things got heated. Sometimes, I’ve asked for the jury to step out to address inappropriate behavior. Other times, I’ve calmly questioned opposing counsel’s actions, leading the judge to intervene and maintain decorum.
Even if opposing counsel acts unprofessionally, I ensure they don’t poison the case with unnecessary drama. It’s about staying focused on presenting a clear, compelling case while respecting the process and the jury’s attention.
Alex Freeburg, Owner, Freeburg Law
Employ ‘Haste Makes Waste’ and Slow Down
In high-pressure situations, a key is to slow down whatever you are doing. “Haste makes waste” is a great mantra to employ in these situations. Slowing down involves two parts: slowing down physically, but also slowing down mentally. Most people understand slowing down physically, that is, purposefully slowing down the pace of what you are doing and paying more attention to each step in the process to get it right.
Even with tight deadlines to meet, there is usually room for aligning your pace in such a way as to ensure everything is being carefully looked after. Mentally slowing down is to purposefully slow down the speed at which you are processing your thoughts. Give yourself time to take a breath and reflect on what is happening around you. Consider your values and whether what you are doing is aligning with them. In virtually every high-pressure situation I face, I make it a point to slow down like this.
Andy Semotiuk, U.S. and Canadian Immigration Lawyer, Pace Law Firm
Assess Emotions With Inverted-U Graph
First off, I want to acknowledge that different lawyers face different types and levels of stressful situations. For instance, a litigation attorney, who prepares for and attends court, will encounter different challenges than a transactional attorney, who drafts contracts for clients. There are also variations between attorneys working in law firms, in-house, or the public sector.
Regarding how attorneys manage stress, it’s quite similar to how anyone might handle life’s pressures. As an attorney myself, I focus on being introspective in high-pressure situations.
I always try to accurately assess my state because I believe that to effectively manage your emotional and physiological responses, you must first be aware of your current state. I often illustrate this concept with an “inverted-U” graph. According to this graph, a certain level of arousal—like feeling “hyped up” or full of adrenaline—can be beneficial. It might enhance your ability to make sound decisions or draw accurate conclusions in real-time. However, there’s a tipping point where too much arousal can impair performance, making it harder to respond effectively.
So, every time I’m about to enter a courtroom or a meeting, I take a brief moment to pause and determine where I am on this inverted-U curve. This moment of introspection is crucial for me to maintain composure and make sound decisions.
Michael E. Farah, Founder, Realtor, and Real Estate Attorney, The Farah Law Firm, P.C.
Stay Calm and Adhere to Professional Standards
As a certified court reporter in Washington State, maintaining composure in high-pressure situations is essential for ensuring accurate and reliable transcripts. One technique I rely on is leveraging my extensive 44 years of training and experience, along with utilizing tools to support my work.
For example, during a particularly intense cross-examination in a high-profile expert’s deposition, opposing counsel said, “Blah, blah, blah,” which was transcribed verbatim in the transcript. When that counsel received a copy of the transcript weeks later, she objected to her own recorded words and requested that those three words be removed.
Presented with this situation, I reviewed the transcript and listened to the recording, confirming that those exact words were indeed stated by the opposing counsel. I played the sound byte back for her and explained that the transcript could not be altered, as doing so would compromise its verbatim accuracy and prevent the certified court reporter from signing and certifying it.
Despite hearing her words on the audio and acknowledging their accuracy, she insisted that she had reached an agreement with the other attorney to remove those three words. The backlash from that attorney was intense, involving attempts to draw me into multiple extraneous conflicts, threats, and name-calling to get me to change my mind.
This scenario exemplifies the importance of not succumbing to external pressures, remaining calm and neutral, and adhering strictly to the professional standards set for licensed court reporters. By focusing on my training and the integrity of the record, I upheld the ethical standards of our profession.
In the end, had the change been made, I could not have signed the certificate at the back of the deposition transcript in good conscience, certifying that it was a verbatim and accurate transcript. This would have potentially compromised the expert’s deposition testimony.
Catherine Vernon, Principal, Vernon Court Reporters
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