Grounding Techniques for Anxiety and Overwhelm

Staying Calm Amidst the Election Day Storm

As I woke up today and started reading posts and catching new clips, I realized in these highly charged and uncertain times, whether it's election day here in the US or any other day,  it's easy for emotions to get carried away. As someone my colleagues and clients often calls "the calm in the storm", I want to share some grounding techniques that can help you find peace and clarity, even when it feels like everything is in upheaval.

It's natural to feel a whirlwind of "what if's" and worries swirling around in your mind. What will the outcome be? What will the implications be? How will this affect my life and community? These questions can quickly snowball, leaving us feeling overwhelmed and out of control.

But here's the thing... while we can't control the election outcomes, we can control our own thoughts, feelings and physical reactions. By focusing on what's within our power, we empower ourselves to stay centered and resilient, no matter the results.

Here are some grounding techniques I've found incredibly helpful on stressful days like these:

1. Take Slow, Deep Breaths

When anxiety starts to build, one of the best things you can do is simply focus on your breath. Inhale slowly through your nose, feeling your belly rise. Then exhale slowly through your mouth, letting your body fully relax. Repeat this 5-10 times and notice how it helps slow your heart rate and calm your mind. This is literally been a practice of mine for years and in those moments when you feel like your mind is racing out of control it really does work. 

2. Notice Your Surroundings

Bring your attention to your immediate environment. Look around the room and notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This "grounding" exercise reminds you that you are safe in the present moment, even if the future feels uncertain. It's incredible what this simple exercise can do to calm your heart rate and reset your body and mind.  

3. Engage Your Senses

Find an object that triggers a pleasant sensory experience. It could be the soft fabric of a sweater, the aroma of a scented candle, or the refreshing taste of a cool drink. Spend a minute or two really focusing on and savoring that sensation. This helps interrupt the anxiety loop in your brain. For me, I find that Music does this for me. By emerging myself in a positive and happy beat I can break away from the thought pattern that had me feeling anxious to start with. 

The key is to consciously shift your attention away from worrying thoughts and instead ground yourself in the here and now. With practice, these simple techniques can become powerful tools to help you stay calm, centered and in control - no matter what happens.