Ground Yourself for Stress Management
When we are stressed, our bodies release hormones that can cause us to feel anxious, irritable, and tired. In the long term, stress can lead to various mental and physical health conditions. There are many different ways to manage stress. One effective way is to ground yourself. Grounding is a technique that helps you to connect with the present moment and to feel more centered and calm.
Some methods we recommend are:
Deep breathing. Deep breathing is a simple but effective way to calm the body and mind. To practice deep breathing, sit or lie in a comfortable position and close your eyes. Breathe in slowly and deeply through your nose, filling your lungs with air. Hold the breath for a few seconds, then slowly exhale through your mouth. Repeat this process for 5–10 minutes.
Mindfulness Meditation. This type of practice involves focusing your attention on the present moment. Find a quiet and comfortable place to sit or lie down. Close your eyes or soften your gaze. Begin by focusing your attention on your breath. Notice the sensation of your breath as you inhale and exhale. Feel the rise and fall of your abdomen or the coolness and warmth of the air entering and leaving your nostrils. As you focus on your breath, thoughts and distractions will inevitably arise. Acknowledge these thoughts without judgment or attachment, and gently guide your attention back to your breath. You can use phrases like “thinking” or “wandering” to label these thoughts in your mind. As you continue, you may notice bodily sensations, sounds, or emotions arising. Treat these experiences with the same non-judgmental awareness, simply observing them and then returning your attention to your breath. Practice this technique for a set amount of time, starting with a few minutes and gradually increasing the duration as you become more comfortable.
Nature walks. Spending time in nature has been shown to reduce stress and improve mood. When you are feeling stressed, find your way to either some dirt, sand, grass or rocks. If possible, allow your bare feet to touch these natural minerals for a few minutes to allow their properties to assist you mind, body and soul.
Massage. Massage is a great way to relax the body and mind. If you can, schedule a massage with a professional massage therapist at our center. If you can’t afford a massage, you can also give yourself a massage at home. To give yourself a massage, use your hands to apply gentle pressure to your muscles. Focus on areas of your body that are tense or sore.
Salt baths. Fill your bathtub with warm water at a comfortable temperature. Add 1 to 2 cups of Epsom salt or sea salt and stir to dissolve. Optionally, add a few drops of relaxing essential oils. Create a calming atmosphere with dim lights, candles, and soft music. Step into the bath and immerse your body, letting go of tension. Take slow, deep breaths and focus on releasing stress. Stay in the bath for 15–30 minutes, avoiding prolonged exposure. Afterward, gently towel dry and allow your body to air dry. Drink water to rehydrate.
Over time, these techniques can increase your ability to focus and be more present in your daily life. They can be practiced for as little as a few minutes a day, making it a simple and accessible way to incorporate wellness into your daily routine.
