Let’s be honest—nerves do weird things.

Even the most seasoned trial attorneys aren’t immune. You’re prepped, you’re ready, and then—bam—out of nowhere, your body just decides to rebel against you.

👉 Fidgeting.

👉 Shifting your weight from side to side (or back and forth).

👉 Overactive hands that seem to have their own agenda.

And it’s not just distracting. These unconscious habits do more than broadcast your nerves—they make your jury nervous FOR you.

And that’s the last thing you want when your job is to instill confidence, credibility, and control in the room.

So what do you do with all that jittery, frenetic energy?

You ground it. Here’s how:

✅ Plant Your Feet

Stand with your feet shoulder-width apart, with one foot slightly ahead of the other.

This stance:

1. Keeps you balanced and steady, even under pressure.

2. Stops you from rocking back into your heels and feeling cemented to the floor.

3. Creates a foundation for confident delivery.

Set up a solid base.

✅ Move With Intention

Frozen isn’t the goal—but neither is pacing like you're a caged tiger.

If your adrenaline is buzzing, take a few purposeful steps, pause, then replant your stance.

Intentional movement makes you look composed, in charge, and in sync with your message.

Every step should be motivated and support your storytelling.

✅ Anchor Your Hands

Your hands are often the first place your nerves show up.

When left to their own devices, they:

🙄 Fidget.

🫣 Disappear into pockets.

🤷 Flail around like you're auditioning for a jazz show.

Instead, bring your hands lightly together at waist level—either lightly clasped or palm-over-palm. This hand position:

1. Looks natural and composed

2. Creates a stable homebase for intentional gestures

3. Keeps unnecessary movements in check

Practice this in front of a mirror until it becomes second nature. You have to build the muscle memory.

✅ And Above Everything Else… BREATHE

The best way to recalibrate your nervous system is to breathe through it.

Take a slow inhale through your nose, and an even slower exhale. Do it again. Low, calm, intentional breathing will:

1. Lower your heart rate

2. Quiet the mental chatter

3. Restore control over your voice and presence

This is how you take your nervous energy and convert it into poise and power.

You don’t have to eliminate nervousness entirely—it’s part of being human (and, part of caring deeply about your work).

But you can train your body to respond differently. When your stance is steady, your hands are anchored, and your breath is low and slow, your message becomes memorable and compelling.

So next time your nerves kick in, don’t panic. Just plant, move with purpose, anchor, and breathe.

And keep fostering your voice.