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For barristers, managing anxiety is a professional discipline as much as a personal one, says Annette Henry KC. This article examines the cues, clues and practical techniques for avoiding overwhelm and regaining calm
Anxiety is a normal human response to pressure, uncertainty and perceived threat. Most people feel anxious from time to time –before an interview, an important meeting, a difficult conversation or a major life change. Raise the stakes to a courtroom setting and ‘the unexpected’ is loaded; a small error can spark spiralling thoughts, and yet another confronting day in the life of a barrister can quickly give anxiety the upper hand.
In small doses, anxiety can sharpen focus and help us respond to pressure. However, when anxiety becomes frequent, overwhelming or difficult to control, it can interfere with work, performance, relationships, sleep and general wellbeing.
Learning how to manage anxiety does not mean eliminating all worry from life. Instead, it means understanding how anxiety works, recognising personal and professional triggers, alongside developing skills that reduce its intensity and impact. With the right strategies and interventions, you can learn to manage anxiety more effectively and regain a sense of calm and control, feeling more grounded, more capable and less in its grip.
Anxiety becomes a problem when it is intense, lasts for a long time or disrupts daily life. It can affect the mind, body and one’s behaviour.
Mentally, it may show up as persistent worry, racing thoughts, ‘what-ifs’, dread, difficulty concentrating or a constant sense that something might go wrong: a point missed, a client disappointed, an unimpressed audience, a deadline breached or a practice slipping out of control.
Physically, it can involve a rapid heartbeat, muscle tension, sweating, dizziness, unsettled stomach, shortness of breath or the kind of tiredness that comes from always being on alert.
Behaviourally, anxiety often leads people to avoid situations that feel threatening or uncomfortable, over-prepare to the point of exhaustion, cancel plans and put off tasks that would normally be manageable.
That is one reason anxiety can become so disruptive: it often creates a self-reinforcing cycle, that operates like a loop. A worrying thought triggers fear, the body responds to a perceived threat, and avoidance brings temporary relief. Although that relief may seem helpful in the moment, it often makes anxiety grow stronger over time.
Understanding this cycle can be freeing, because it reminds us that anxiety is not weakness or failure. It is a learned pattern – and patterns can be changed.
Barristers work in an environment where preparation, advocacy and client expectations frequently collide with deadlines that are immovable. A late brief, a last-minute authority, a difficult judge, an aggressive opponent, a vulnerable witness or a case that turns overnight can activate the body’s threat system.
Anxiety may then show up as racing thoughts, breathlessness, irritability, perfectionism, avoidance, disturbed sleep, over-preparation or a sense of being unable to switch off.
The self-employed nature of much of the Bar can compound the problem. Work may feel hard to refuse, income can be uneven and the boundary between professional identity and personal worth may become blurred. Pupils and junior tenants can feel particular pressure to appear capable at all times. Senior practitioners may carry leadership responsibilities, complex caseloads and the expectation that experience should make them invulnerable. It does not.
The aim is not to eliminate pressure altogether, but to build habits and support structures that make pressure manageable.
Awareness and early intervention are key; admittedly difficult amid a work-life storm of activity, but don’t wait until it’s too late! Barristers are often skilled at analysing external risk but less practised at monitoring internal strain.
Early signs may be difficult to spot but recognising them makes it easier to stop-check the momentum and use strategies before anxiety overwhelms.
Warning signs include: persistent rumination after court, disproportionate dread before routine hearings, repeated checking, difficulty concentrating, disrupted sleep, physical tension, gastrointestinal symptoms, increased reliance on alcohol or stimulants, withdrawal from colleagues, family or other unhealthy change in functioning.
Take note (literally) of your own patterns. Sometimes anxiety seems to appear without an obvious cause, but often there are clues. This differs for every individual.
Preparation is central to competent practice, but the drive for perfection is the perfect disruptor. Anxiety can turn preparation into an endless search for certainty. It is counter- productive. How barristers manage their workflows, rhythms, time and preparation is endlessly fascinating and as individual as they come. We would not want to put a barrister in a box, as this would strip them of their individuality (and eccentricity!).
Know when to stop and give the mind permission to rest.
Many evidence-based techniques can help reduce anxiety in the moment and over time. When anxiety starts to rise, straightforward techniques are often the go-to:
For barristers, it can be useful to pair these techniques with professional cues:
Everyday habits matter. The realities of practice may make routine difficult, but small protective choices count: regular sleep where possible, balanced meals, physical activity and reduced caffeine or alcohol can all make anxiety easier to manage.
Social support is another protective factor. A calm conversation with a trusted person can bring perspective, reassurance and relief.
Watch your P’s and Q’s: pause and question the unhelpful thought rather than let it run away with you and undermine you. That shift does not make every worry vanish, but it can reduce the intensity of the spiral.
Avoidance feeds anxiety. Face it in small steps. Avoidance may feel safe, but it often makes fear stronger. Avoidance brings short-term relief, but it often strengthens anxiety over time by teaching the brain to stay away from the feared threat.
Anxiety can be draining, and many barristers unintentionally make it harder by responding to themselves with self-criticism. They often become annoyed, frustrated that they cannot simply flick the ‘off switch’ for their worries. They tell themselves they should be tougher, calmer or better at coping. This is not the answer.
It can help to set realistic expectations: the goal is not to feel calm all the time, but to respond to anxiety in healthier ways. Some days will feel easier than others. What matters most is consistency in practices to improve the status quo.
Small wins count. Getting through a stressful day in court, navigating a challenging conference, managing an important meeting, sleeping a little better, or interrupting a spiral more quickly than last time are all signs that something is shifting.
The Bar has long held beliefs about self-reliance, tenacity and endurance. Those qualities can be important, but they should not be confused with silence or self-neglect. A successful barrister is not one who never feels anxious; it is one who can recognise anxiety, respond to it skilfully, seek the right interventions as needed and continue to practise in the best frame of mind. Managing anxiety is a professional discipline as much as a personal one.
Often anxiety is a symptom with an underlying cause that needs more than self-help. Recognising this is a sign of good judgement, not weakness. If anxiety is affecting your work, relationships, sleep, confidence, ability to manage everyday practice or responsibilities, it’s time to speak to a professional.
Managing anxiety is part of the art of the advocate.
* The 5-4-3-2-1 grounding technique
To start, sit in a comfortable position and take a deep breath. Next, try to focus on:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Sources of support for mental health and wellbeing
Access support, self-help tips and resources at wellbeingatthebar.org.uk. There is also a 24/7 confidential helpline (tel: 0800 169 2040) for self-employed barristers with a practising certificate as well as members of the IBC and LPMA.
LawCare offers peer-to-peer support for anyone in or associated with the legal community. Call 0800 279 6888 (Mon to Fri 9am to 5pm except bank holidays) or visit www.lawcare.org.uk
The Samaritans can be contacted 24 hours a day, 365 days a year. Call 116 123 for free, or visit www.samaritans.org
Find NHS information and support for your mental health
Access NHS talking therapies for anxiety and depression
International helplines can be found at befrienders.org
Annette Henry KC is a Wellbeing Consultant, Work Life Coach and Founder of Owning Your Wellbeing. At the Bar she specialised in mental health law within criminal defence work and started her consultancy to achieve more positive outcomes in mental fitness and wellbeing in professional practice. She has built a unique career at the intersection of law and wellbeing that also incorporates elite sporting techniques to help navigate ‘Life at the Bar’ and beyond the courtroom.
Anxiety is a normal human response to pressure, uncertainty and perceived threat. Most people feel anxious from time to time –before an interview, an important meeting, a difficult conversation or a major life change. Raise the stakes to a courtroom setting and ‘the unexpected’ is loaded; a small error can spark spiralling thoughts, and yet another confronting day in the life of a barrister can quickly give anxiety the upper hand.
In small doses, anxiety can sharpen focus and help us respond to pressure. However, when anxiety becomes frequent, overwhelming or difficult to control, it can interfere with work, performance, relationships, sleep and general wellbeing.
Learning how to manage anxiety does not mean eliminating all worry from life. Instead, it means understanding how anxiety works, recognising personal and professional triggers, alongside developing skills that reduce its intensity and impact. With the right strategies and interventions, you can learn to manage anxiety more effectively and regain a sense of calm and control, feeling more grounded, more capable and less in its grip.
Anxiety becomes a problem when it is intense, lasts for a long time or disrupts daily life. It can affect the mind, body and one’s behaviour.
Mentally, it may show up as persistent worry, racing thoughts, ‘what-ifs’, dread, difficulty concentrating or a constant sense that something might go wrong: a point missed, a client disappointed, an unimpressed audience, a deadline breached or a practice slipping out of control.
Physically, it can involve a rapid heartbeat, muscle tension, sweating, dizziness, unsettled stomach, shortness of breath or the kind of tiredness that comes from always being on alert.
Behaviourally, anxiety often leads people to avoid situations that feel threatening or uncomfortable, over-prepare to the point of exhaustion, cancel plans and put off tasks that would normally be manageable.
That is one reason anxiety can become so disruptive: it often creates a self-reinforcing cycle, that operates like a loop. A worrying thought triggers fear, the body responds to a perceived threat, and avoidance brings temporary relief. Although that relief may seem helpful in the moment, it often makes anxiety grow stronger over time.
Understanding this cycle can be freeing, because it reminds us that anxiety is not weakness or failure. It is a learned pattern – and patterns can be changed.
Barristers work in an environment where preparation, advocacy and client expectations frequently collide with deadlines that are immovable. A late brief, a last-minute authority, a difficult judge, an aggressive opponent, a vulnerable witness or a case that turns overnight can activate the body’s threat system.
Anxiety may then show up as racing thoughts, breathlessness, irritability, perfectionism, avoidance, disturbed sleep, over-preparation or a sense of being unable to switch off.
The self-employed nature of much of the Bar can compound the problem. Work may feel hard to refuse, income can be uneven and the boundary between professional identity and personal worth may become blurred. Pupils and junior tenants can feel particular pressure to appear capable at all times. Senior practitioners may carry leadership responsibilities, complex caseloads and the expectation that experience should make them invulnerable. It does not.
The aim is not to eliminate pressure altogether, but to build habits and support structures that make pressure manageable.
Awareness and early intervention are key; admittedly difficult amid a work-life storm of activity, but don’t wait until it’s too late! Barristers are often skilled at analysing external risk but less practised at monitoring internal strain.
Early signs may be difficult to spot but recognising them makes it easier to stop-check the momentum and use strategies before anxiety overwhelms.
Warning signs include: persistent rumination after court, disproportionate dread before routine hearings, repeated checking, difficulty concentrating, disrupted sleep, physical tension, gastrointestinal symptoms, increased reliance on alcohol or stimulants, withdrawal from colleagues, family or other unhealthy change in functioning.
Take note (literally) of your own patterns. Sometimes anxiety seems to appear without an obvious cause, but often there are clues. This differs for every individual.
Preparation is central to competent practice, but the drive for perfection is the perfect disruptor. Anxiety can turn preparation into an endless search for certainty. It is counter- productive. How barristers manage their workflows, rhythms, time and preparation is endlessly fascinating and as individual as they come. We would not want to put a barrister in a box, as this would strip them of their individuality (and eccentricity!).
Know when to stop and give the mind permission to rest.
Many evidence-based techniques can help reduce anxiety in the moment and over time. When anxiety starts to rise, straightforward techniques are often the go-to:
For barristers, it can be useful to pair these techniques with professional cues:
Everyday habits matter. The realities of practice may make routine difficult, but small protective choices count: regular sleep where possible, balanced meals, physical activity and reduced caffeine or alcohol can all make anxiety easier to manage.
Social support is another protective factor. A calm conversation with a trusted person can bring perspective, reassurance and relief.
Watch your P’s and Q’s: pause and question the unhelpful thought rather than let it run away with you and undermine you. That shift does not make every worry vanish, but it can reduce the intensity of the spiral.
Avoidance feeds anxiety. Face it in small steps. Avoidance may feel safe, but it often makes fear stronger. Avoidance brings short-term relief, but it often strengthens anxiety over time by teaching the brain to stay away from the feared threat.
Anxiety can be draining, and many barristers unintentionally make it harder by responding to themselves with self-criticism. They often become annoyed, frustrated that they cannot simply flick the ‘off switch’ for their worries. They tell themselves they should be tougher, calmer or better at coping. This is not the answer.
It can help to set realistic expectations: the goal is not to feel calm all the time, but to respond to anxiety in healthier ways. Some days will feel easier than others. What matters most is consistency in practices to improve the status quo.
Small wins count. Getting through a stressful day in court, navigating a challenging conference, managing an important meeting, sleeping a little better, or interrupting a spiral more quickly than last time are all signs that something is shifting.
The Bar has long held beliefs about self-reliance, tenacity and endurance. Those qualities can be important, but they should not be confused with silence or self-neglect. A successful barrister is not one who never feels anxious; it is one who can recognise anxiety, respond to it skilfully, seek the right interventions as needed and continue to practise in the best frame of mind. Managing anxiety is a professional discipline as much as a personal one.
Often anxiety is a symptom with an underlying cause that needs more than self-help. Recognising this is a sign of good judgement, not weakness. If anxiety is affecting your work, relationships, sleep, confidence, ability to manage everyday practice or responsibilities, it’s time to speak to a professional.
Managing anxiety is part of the art of the advocate.
* The 5-4-3-2-1 grounding technique
To start, sit in a comfortable position and take a deep breath. Next, try to focus on:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Sources of support for mental health and wellbeing
Access support, self-help tips and resources at wellbeingatthebar.org.uk. There is also a 24/7 confidential helpline (tel: 0800 169 2040) for self-employed barristers with a practising certificate as well as members of the IBC and LPMA.
LawCare offers peer-to-peer support for anyone in or associated with the legal community. Call 0800 279 6888 (Mon to Fri 9am to 5pm except bank holidays) or visit www.lawcare.org.uk
The Samaritans can be contacted 24 hours a day, 365 days a year. Call 116 123 for free, or visit www.samaritans.org
Find NHS information and support for your mental health
Access NHS talking therapies for anxiety and depression
International helplines can be found at befrienders.org
For barristers, managing anxiety is a professional discipline as much as a personal one, says Annette Henry KC. This article examines the cues, clues and practical techniques for avoiding overwhelm and regaining calm
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