5 Tips for Staying Grounded
When fear takes over, how do you reground?
When your mind is a-flurry and emotions get the best of you, it’s sometimes hard to see a way out. These 5 tips will help you find your center and calm your nerves.
Breathe.
When under intense stress or experiencing crippling fear or anxiety, it’s important to reground into the physical world. Try breathing in for a count of 4, hold your breath, and breathe out for a count of 4. This will naturally help to calm your nervous system and slow your heartbeat. Once your physically more grounded, your mind will be more clear so that you can choose the next step of action that will best serve you in that moment.
Put your electronic devices away.
It’s no secret that our society is largely addicted to technology. While technology does help to connect us in some ways, it can also perpetuate anxiety, stress, and depression. In moments of anxiety or stress, put your phone and laptop away, and make sure the TV is off. Try reading a book, meditating, or going for a walk to focus your mind on the physical world. This can help reduce stress and reconnect your mind to the physical world around you - alleviating stress and anxiety.
Take it a step further and put your phone away 1hr before bed and keep it untouched until 1hr after you awake in the morning. Creating this additional space from technology will enable you to connect more deeply with your thoughts and feelings. By doing so, you’ll be more deeply attuned to your feelings and reactions to them and strengthen your muscles in resiliency.
Take a break.
It may be that the activity you’re doing or the conversation you’re having is emotionally triggering. When you feel the anxiety or stress levels rising, take a 10 minute break from whatever it is you’re doing. Change locations - go outdoors, to a different space in your office, home, etc. By removing physically removing yourself from the situation, you’re forced to take mental space (your brain has to process a new environment and will ease the tension).
Talk to a loved one or someone you trust.
In times of stress, we can let our inner-narrative run away with us - spinning stories out of reality into the future or the past. In these moments where you don’t feel completely present, take a time-out from work to connect with someone who knows you well and makes you feel safe. A partner, close friend, or family member can serve as a mirror to reflect the reality of the situation and help call attention to your strengths, values, and all the great attributes that make you, you. Talking with a loved one about your fear, stress or anxiety is proven to reduce anxiety and depression.
If you’re not comfortable disclosing this information to a loved one, this might be a great opportunity to seek the help of a mental health professional. A therapist or coach could be of great help in creating a safe space for you to spill your concerns without a filter or fear of judgement.
Be compassionate with yourself.
It’s known that we can be our own harshest critics. In moments of fear or stress, try to cut yourself some slack. Try one or more of the below actions to give yourself a little extra care and compassion:
Talk to yourself (aloud or silently) as if you were yourself as a child. What would you say to her/him/them?
Place your hand on your heart and breathe slowly.
Give yourself a hug for 60 seconds.
Talk to yourself as if you were talking to your best friend who was in the same situation as you. What would you say?
Think of your future self - 10 years from now looking back, what would she/he/they say?
We all have moments of fear and anxiety, and we have a choice in deciding what to do about it. The actions we take and thoughts we think will either perpetuate more fear, or enable space for healing and peace. Which will you choose?
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