for the one who feels disconnected
Anxiety often leaves me feeling disconnected.
I've been going, going, going in this season of life, and if I'm not careful, I can easily let all coping skills go out the window. I notice that anxiety is getting bad when I feel irritable more often than not. I feel disconnected from myself and others. I convince myself that I don't need to slow down. I add more to my endless to-do list ("Today's a great day to organize the pantry and laundry room!"). I push away any negative feelings by binging Selling Sunset or The Kardasians (because I don't want to handle my own stuff, I'll escape into their drama for 45 minutes… or 4 hours).
The truth is, I'm the only one responsible for processing my negative emotions and coping with them. No one else can do this for me. And if I'm not focused on creating peace, rest, and space in my life, I'm going to miss out on my life. Next thing I know, I'm 4 seasons into Selling Sunset, and still irritable and anxious when I come out of my Netflix-coma.
This morning, I left my phone upstairs. I practiced yoga (RJ and Moose joined me). I took a full shower (the kind where you wash your hair, shave, the whole ordeal). I chose to be present. I listened to a podcast. Because this kind of presence is grounding for me.
Instead of disconnecting, I grounded down. A reminder that I'm not too busy to spend time for me.
What is Grounding? Grounding is used when our present situations feel overwhelming – sometimes we might lose touch of the present (ourselves, our surroundings, others). Grounding exercises are helpful tools to use in these overwhelming moments to bring us back to the present moment, or the “here and now”. Grounding techniques can be used in moments of high anxiety, when flashbacks from a traumatic event occur, or when we have racing negative thoughts filling our minds.
Grounding Exercises: There are many different exercises to help us practice grounding. These can include various breathing techniques and exercises to help us get in touch with all five senses. Check out some ground exercises below!
54321 Technique
Search for 5 things you can see
Search for 4 things you can touch
Search for 3 things you can hear
Search for 2 things you can smell
Search for 1 thing you can taste
More Sensory Techniques
Run your hands through cold water
Take a walk outside, feel the grass on your bare feet and the sun on your skin
Listen to soothing sounds
Take a cold shower
Box Breathing
Breathe in through your nose for 4 seconds – Feel oxygen enter your lungs
Hold your breath for 4 seconds
Exhale through your mouth for 6 seconds
Repeat
Other Breathing Exercises
Place a hand on your abdomen and watch it move up and down with each breath
Calm and Insight Timer are two apps to consider when learning and practicing breathing techniques – these can help to center, calm, and meditate.
I'm thankful for small moments to ground down – a chance to remember that I have time to cultivate peace and slow in my life.