Four Steps to Grounding Yourself

Self care tips from Katrina Widener Life Coaching

We've all been there. That moment when your heart is pounding, your mind is racing, and you feel like the rug just got pulled out from under you. Maybe it's everyday anxiety, maybe it's a major life event, but either way it's hard to pull yourself back to a grounded, peaceful place in that moment. Here are some tips and tricks I turn to when I'm feeling out of alignment.

Step One: 
Breathe. Calming your breath will calm your nervous system, and give you the opportunity to then create peace in your mind. Take a slow breath in to the count of four, then slowly breathe it out to count of four. Repeat, and repeat, and repeat again. I try to do it at least eight times when I'm feeling anxious about something. 

Step Two:
Clear your mind in whatever way feels best to you. Do a half hour of yoga, meditation, read an inspiring book, or take a walk in nature. This gives you the chance to get out of the story you're telling yourself, and begin to create a new one. Do something quiet, peaceful, and introspective (no watching television here!). 

Step Three:
Write about it. You don't have to be a wordsmith and you don't have to solve anything. This will simply take those thoughts out of your head and onto paper so you're not stuck mulling over the same things over and over again. Here are a few of my favorite writing prompts when I'm feeling this way:

  • Write down a list of the fears you're experiencing, and answer them. Here is an example:
    Fear: My new boss isn't going to like me.
    Answer: My new boss obviously has liked their employees before, and I'm not only very good at what I do, but I'm capable, reliable, and talented (plus nice to be around!).

  • Write down what is the very worst thing that could happen. Often we tell ourselves a story that makes it seems like the world will come to an end if things don't go over well, when it's never as bad as we make it seem.

  • Write down the reasons why you're grateful you're experiencing this anxiety in this very moment.

Step Four: 
Give yourself a mantra to repeat over and over again that fits this situation. Every time a wave of anxiety or fear rushes over you, tell yourself this mantra. Some examples:
Life takes me where I need to go.
I am truth.
Don't look back.
If not now then when.

Every time I do this four step action, I feel so much better on the other side. I hope it works for  you just as well!  Share your thoughts with me in the comments below, or join the party on my Instagram and share there:


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