“There came a time when the risk to remain tight in the bud was more painful than the risk it took to blossom.” Anais Nin
Grounding exercises are useful to use anytime you feel anxious, panic or just disconnected from your body.
Look around you. Identify and name:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Mindful Breathing (Great for Anxiety and Stress):
Evidence suggests that the best way to develop mindfulness and calm the mind is through meditation and breathing excercises.
The following exercise takes about 15 minutes and should be practiced daily.
You may do this exercise, sitting, standing or lying down, with your eyes open or closed. Ideally, the best position would be lying down with your eyes closed to increase your attention and decrease any distractions.
Relax and notice your body. As you relax, become curious about your body-focus in on things like the shape of your body, the weight and the sensations you feel in terms of your body’s contact with the floor, chair or bed (wherever you are situated). Relax and breath. Begin to focus on your breathing.
Take a deep breath (inhale) and hold for 3 seconds, then slowly exhale through your mouth for 4 seconds. Focus your attention on this. It might also be helpful to concentrate on the rise and fall of your chest as you breath. Notice where you feel your breathing-is it from your chest, your throat or your nose. Just feel the sensation of your breath.
Don’t worry if your mind begins to wander. This is okay and quite natural. Just acknowledge that it is happening and then redirect yourself to your breathing again.
Stay here for five to seven minutes-redirecting yourself as necessary.
Appreciate yourself for doing this!
Stress Reducing and Self-Care Ideas
- Take a bath
- Go for a walk
- Connect with nature
- Indulge in a special treat for yourself
- Listen to music
- Read a book or a magazine that you enjoy
- Drink something warm
- Get a manicure or pedicure
- Get a massage
- Call a friend
- Watch an uplifting movie
- Meet up with a friend
- Spend time with your pets
- Be grateful