Toolbox
Immediate relief. Explanation (for those who need to understand)
and practice (for those who need to feel physically).
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Grounding
Here & Now
Feeling disconnected or overwhelmed?
Grounding tools help signal to the brain that the present moment is safer than it interprets, through a connection to the senses and the physical environment.
In response to stress, the nervous system goes into "survival" mode. Thoughts race, the body is on edge, and sometimes there is a sense of disconnection. The effect of grounding comes from turning your attention from the inner turmoil to simple external stimuli. This can be through the senses (identifying 5 colors in a room), through the body (feeling your feet on the floor), or through self-talk ("I am here, now"). It doesn't eliminate the emotion, but it lowers the volume of anxiety and restores control. (Yes, even half a minute makes a difference).
Grounding Meditation (4 min.)
Focus and Grounding (1 minute)
Practice
Breathing and Grounding - A Short Exercise
Sleep
Prepare the body for rest
Sleeping during stress - how do you turn off the engines?
When adrenaline is high, the body "forgets" how to relax. The goal is not to force yourself to fall asleep, but to create conditions that will allow the brain to gradually slow down.
Sleep is critical for recovery, but it is precisely under stress that it is the first to be affected. Stress hormones like cortisol keep us alert to "danger." The secret is in the preparation: reducing lights and screens, a warm shower, or quiet music to signal the body that the day is over. A long exhalation (longer than the inhalation) physiologically activates the relaxation system. Remember - rest without deep sleep is also important. Don't fight it.
Practice
Box breathing (1 minute)
A technique for quick balance before bed.
Slow wave breathing (1 minute and 10)
Slow down your heart rate and thoughts.