Recognizing, acknowledging, and addressing these mental health impacts early on is crucial because it can help students gradually build the confidence to approach law school and cold calling with greater resilience.
Understanding the Roots of Cold-Calling Anxiety
The experience of cold calling can trigger anxiety, even in the most confident students—many of whom may not fully understand why they feel unsettled when it’s their turn to speak. The fear of public speaking, the fear of being wrong, and the pressure to perform all contribute to this anxiety. In law school, the stakes feel especially high, and the thought of answering incorrectly in a room full of highly driven peers can be overwhelming. Many students enter the classroom believing that every response must be precise and well-reasoned, which creates immense pressure in an unpredictable setting.
Diagnosing the root of this anxiety is essential for effectively managing it. By identifying specific sources of stress—whether it’s the fear of making mistakes publicly or the pressure of peer judgment—students gain insight into their anxiety triggers, allowing them to approach cold calling with greater confidence and work towards tempering anxiety.
Techniques for Staying Calm Under Pressure
After you have diagnosed cold-calling anxiety triggers, what is the next step? Come up with techniques to overcome the fear and anxiety. One of the most effective techniques for staying calm during cold calls is preparation. Reviewing your case notes thoroughly and anticipating possible questions can provide a solid foundation. To enhance this preparation, practicing with friends or colleagues—even holding mock classes can help simulate the pressure of a real cold call. These practice sessions not only allow students to rehearse responses but also help build confidence as they become accustomed to articulating their thoughts under scrutiny.
However, even when you’re fully prepared, the sudden pressure of a cold call can make it feel like everything you know has slipped away. In those moments, remind yourself: You know the facts and what you’re talking about. Trust in your preparation and allow that confidence to ground you.
Additionally, to manage immediate anxiety, try incorporating some of the following practical techniques.
Breathing Exercises
Simple, controlled breathing can quickly calm your nerves. Before answering, take a deep breath for four seconds, hold for four seconds, and exhale for four seconds. This method can help slow your heart rate and bring focus to the present moment.
Mental Rehearsals
Practicing responses in your mind can make cold calling less intimidating. Imagine being called on and responding with ease. You become more comfortable and confident in your responses and speaking up by mentally rehearsing the situation.
Visualization
Picture yourself handling the cold call confidently. Visualize speaking, articulating your points well, and feeling composed. Visualization can shift your mindset, helping you approach the moment positively.
Body Language
Confident body language can influence how you feel internally. Sit up straight, make eye contact, and relax your shoulders. Adopting a confident posture can have a calming effect and help you project assurance, even if you feel anxious.
Grounding Techniques
Grounding yourself physically can help you stay focused and calm. For example, if you feel nervous, place both feet firmly on the ground and focus on the sensation. Alternatively, press your fingertips together or lightly tap your hand on your thigh. These small actions can redirect nervous energy and bring your attention back to the present moment.
Small Wins
Aim for small, achievable goals in your responses. Rather than aiming for a perfect answer, try to articulate one clear, concise point. Aiming for these small wins can make each cold call more manageable and boost your confidence with each success.
Combining these techniques will help you create a toolkit to reduce anxiety and be more focused and composed during cold calls.
The Benefits of Overcoming Cold-Calling Anxiety
Learning to manage cold-calling anxiety can yield numerous benefits that extend beyond the classroom. Cold calling mirrors the high-stakes and unpredictable nature of courtroom questioning and client interactions that attorneys face in practice. When students learn to manage the anxiety cold calling brings, they are better equipped to focus on articulating clear, well-reasoned responses, sharpening the ability to analyze and communicate complex legal arguments under pressure. This skill is invaluable in real-world settings, such as responding to a judge’s probing questions or defending a client’s position against opposing counsel.
For instance, in court, attorneys must often think on their feet and respond concisely, even when they don’t have all the facts. Cold calling prepares students for this by simulating a similar environment: students must rely on their current understanding and reasoning skills to answer questions in real time. As students become more comfortable navigating this environment, they build the confidence to trust their knowledge and judgment—a critical asset when advocating for clients.
This process also fosters active engagement. As students grow more confident, they are likely to contribute more to class discussions, raise questions, and share their unique perspectives. These moments of active participation also reflect the collaborative aspects of legal practice, where attorneys must often exchange ideas and challenge other’s reasoning. Over time, managing cold-calling anxiety enables students to survive and thrive in rigorous settings, reinforcing the skills essential for effective legal practice.
Mindset Shifts: Embracing Growth over Perfection
Reframing cold calling as a chance to learn and improve, rather than a high-stakes performance, can alleviate the pressure and encourage a growth mindset. This approach views challenges as opportunities to develop and build new skills. Embracing this mindset shifts the focus from needing perfection to a more constructive goal: continuous improvement. Instead of viewing each cold call as a test of perfection, consider it an opportunity to strengthen your legal skills. Mistakes are valuable learning tools, and each one offers insight that brings you closer to mastery. Embracing mistakes as part of the learning process allows you to see each response as a stepping stone on the path toward skillful, confident advocacy.
A growth mindset also empowers students to approach cold calling with resilience and curiosity, recognizing that progress in law school—or any rigorous endeavor—comes through persistent effort and openness to feedback. This perspective not only enhances your ability to learn from mistakes but also cultivates a willingness to try new approaches, ask questions, and adapt to challenges. For example, if you stumble over an answer or feel unprepared, you can analyze what threw you off instead of viewing it as a failure and adjust your approach or strategies moving forward. Each experience becomes a valuable data point in your growth as a future attorney.
And finally, it’s worth remembering that when you are called on, most of your peers are probably thinking, “Thank goodness that’s not me!” Rather than scrutinizing you, they’re usually just relieved they weren’t the ones called upon. This means the focus is rarely on judging your performance, which can free you to step into the moment, take risks, and see cold calling as a learning experience. Cultivating this growth-oriented perspective not only reduces anxiety but also fosters a healthy, productive attitude toward self-improvement—a mindset that will serve you well in law school and beyond.
