Staying Grounded During Stressful Times
I wanted to share a few techniques that help me stay grounded and connected — and not get overwhelmed by daily life.
1) Breathe
Place your attention on your feet. Take a deep breath in from your nose and feel it coming up your body, from your feet, up through your legs, torso, and then blow it out your mouth. Repeat until you feel complete.
Often when we feel stress, our breathing is shallow and fast, and our bodies become more vigilant. Reminding ourselves to breathe more deeply and intentional helps our nervous system to relax, allowing our minds to feel safe, thus becoming more resourceful.
2) Be Mindful of Your Thoughts
Are you focused on the “what ifs” and trying to prepare for the unexpected? Allow your mental energy to flow by giving it something to do, such as: body movement (stretching, yoga, dancing, walking), art (doodling, sketching, creating), writing, visual meditation, making a gratitude list, or a list of things that are in your control.
3) Close the Loop
If you are experiencing a specific stressor, ask yourself “How can I control this situation to make it more palpable for me?” For example, notice the feelings you are experiencing and acknowledge them and give them the space to fully express themselves. Often, we reject our feelings and push them away, not realizing that they will only reveal themselves again later.
4) Is Your Body in a “Constricted” or “Expanded” State?
When we go into a constricted fear mode, our energy collapses and we recede into negative emotions, such as feeling lost, depressed, powerless, angry, discouraged, and so forth. In an “expanded” state, we feel emotions like happiness, love, security, contentment, and gratitude.
To shift out of a constricted state, focus on positive aspects of yourself and your life. What do you appreciate about yourself? Your home? Your surroundings?
5) Boundaries
What and who are you allowing to enter your personal space? Are you allowing social media to overwhelm your mind by filling it with fear and confusion? Are your relationships reciprocal? What are the circumstances where you say “yes,” when you really want to say “no”?
6) Sleep
Sleep is when our bodies heal. Create a daily wake up and bedtime routine to help you rest and feel revived afterwards.
7) Routine
When life is uncertain, lean into a routine. Besides bedtime, you may want to schedule meal times, errands, and social time. This will help you have a sense of control when life feels out of control.
