Coping Strategies for Family Court: Managing Stress and Anxiety

Going to family court can be one of the most stressful experiences of your life. The uncertainty, the formal setting, and the high stakes can all contribute to overwhelming anxiety. Here are practical strategies to help you cope.

Before Court

Prepare thoroughly — The more prepared you are, the less anxious you'll feel. Review your documents, understand the procedure, and know what to expect.

Practice self-care — Get a good night's sleep, eat a proper breakfast, and avoid excessive caffeine on the morning of your hearing.

Plan your journey — Arrive early to familiarise yourself with the building and avoid adding travel stress to an already anxious day.

During the Hearing

Breathe — Deep breathing exercises can help manage in-the-moment anxiety. Try breathing in for 4 counts, holding for 4, and exhaling for 4.

Take notes — This keeps your mind focused and ensures you capture important information.

It's okay to ask — If you don't understand something, it's perfectly acceptable to ask the judge to explain.

After Court

Debrief — Talk through what happened with a supportive person. This helps process the experience and plan next steps.

Be kind to yourself — Court days are emotionally draining. Allow yourself time to rest and recover.

You Don't Have to Do This Alone

Having a McKenzie Friend by your side can significantly reduce court-related anxiety. Knowing someone is there to support you, take notes, and help you stay focused makes a world of difference.