Staying Grounded
Let’s take a breath and settle in
Navigating the topic of grounding, it’s important to note that this quality can show up just about anywhere. As you prepare to read through this post, take a brief moment for a breath. Take into consideration the day you’ve had so far, the yesterday that you navigated through, and before reading any further — just take one deep and full breath before moving forward.
Deep inhale in through your nose, filling your belly. Deep breath out through your nose, allowing the air to leave your body.
How was that? Just notate any reactions as we move forward. Grounding is a valuable asset to us as people because within a moments notice, life can go from feeling stable and certain to uncertain and confusing.
We have all been there, when aspects of our day to day lives can feel stressful and even dysregulating (i.e. an email notification when you have already signed off for the day, a critical comment, memories resurfacing, or even a change in plans). These moments, ranging in severity, can trigger the body and mind to immediately react and begin seeking out solutions.
It is easy to create a mindset that says grounding is only something we reach for when we are already at the point of overwhelm. But what if in addition to being a rescue strategy, grounding was used to inform a way of living that prepares us for the inevitability of stress?
Life will bring complexity. The question here is not if stress will arise, but how prepared will we be to meet it when it arises.
Why grounding changes everything
From a neurobiological perspective, challenging emotions activate survival circuitry long before our thinking brain catches up. When the amygdala signals threat, the sympathetic nervous system mobilizes, and cortisol rises. (Click here for a deeper dive on stress responses)
Grounding is valuable to us as people because it strengthens our ability to stay connected to the present moment, even when the body is signaling harm. When we cultivate regulation internally (i.e. breath, movement, reflection, and routine) we are strengthening neural pathways that support response over reaction. When the body feels safe enough, the areas of our brain that support discernment, reflection, and value aligned action are more accessible to us.
Without grounding, we experience stress as something happening to us. With grounding, stress becomes something that we can witness and work with productively.
Our knee jerk reactions to stress are not random. They are patterned, conditioned, and protective. Grounded awareness asks: what is this reaction protecting? what part of me feels threatened? What story am I telling about what just happened?
Reframe: Preparation over panic
Many people attempt to manage stress only once it has arrived, but a shift in focus recognizes that building resilience and capacity requires preparation. Just as an athlete trains before a competition, we can build daily practices that support nervous system regulation before stressors arise.
When grounding becomes routine, the body begins to recognize safety as familiar. This is not to say that stress will not activate you, but it will feel less overwhelming giving you greater capacity to live your life. We are not attempting to eliminate emotions, we are expanding our capacity to manage uncertainty.
Off The Page: Actioning The Insights
Building a grounding routine
An encouragement to get proactive
Grounding is the most effective when it is practiced before you need it. As you navigate this week, ask yourself, “What are the grounding elements of my day or week that support regulation?” You might already have a routine, or starting from scratch. Either way, take a look at the recommendations below and adapt what resonates to your own needs.
Morning Anchors
Guiding Question: What does it mean to you to set a strong precedent for the day ahead as opposed to just jumping in?
Try: Intentional rounds of breath to start each day, move your body through intuitive stretches that feel good and expansive, make space to notate your intention as you plan to navigate the day ahead — write it down.
Body Based Regulation
Guiding Question: What practices get your body moving and support mental and physical health?
Try: Go for a walk without distractions and enjoy the scenery, practice your favorite form of exercise for at least 20 minutes and notate the benefits once completing — both within your body and mind, experiment with exercises that allow you to feel a comfortable push and a gentle settling. Allow your own body and needs to guide you.
Reflective Check In
Guiding Question: Where and how am I reflecting on my reactions to situations? What do they communicate about my deeper needs?
Try: Posing intentional questions to yourself (i.e. what activated me today? How did I respond? What deeper need is being expressed?). There are no wrong answers, allow your insight to guide you as you cultivate greater self trust and understanding. Don’t fear confusion that may arise, embrace it as it is the bridge to clarity.
Resetting
Guiding Question: How do I encourage an intentional reset from time to time as I navigate life?
Try: Protect 1 hour a week for solitude, journal with a focus on recognizing recurring patterns showing up in life and how you want to continually interact with them, practices exercises that give your body and mind a cathartic release of tension.
Thank You
Thank you for joining me this week! I’m excited to keep sharing insights from my work, research, and personal journey with you.
Did something resonate with you? Curious about applying these strategies in your life? Or know someone who might benefit?
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Extras
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Explore the Library
I am currently reading The Anxious Generation by Jonathan Haidt with my book club. This text takes a look at an epidemic of mental illness, that the author relates directly to how children are raised in contemporary times. [Insert your favorite joke about screen addicted generations here lol]
A listening companion for those interested in “The Anxious Generation”:
Did social media break a generation — or just change it?
Serendipitously enough, as I was reading, I came across a interview with the author on TED Radio our on 2/20.
“Is tech rewiring childhood or exposing what’s already broken? Johnathan Haidt, Catherine Price, and a Gen Z advocate debate social media bans, attention and what “fun” looks like off-screen.” (⚡50 min listen)
If you want to read along with us, feel free to snag this title from My Library to add to your own + feel free to share your thoughts with me!
If you are anything like me . . .
You might not just read one title at a time. If so, you can check out another book I am currently reading (and enjoying) — Giovanni’s Room by James Baldwin.
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Passionate about wellness? I am currently partnered with two brands that focus on the creation of products to support individual wellness. Navigate the links below to learn more!
Soothing, slightly weighted, pre-shrunk materials that provide comfort and calm as you take on your everyday.
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