Today I write during what is an unprecedented time of new experience as we cope with the changes brought about by the novel Coronavirus. It can be scary and humbling to see daily reports of the disease’s spread, and to have widespread cancelation of our usual, everyday activities.
It is also beautiful and inspiring to see people reaching out to support others, whether it be in person or online. As my own work with clients goes virtual, I will be making an effort to add to the supportive voices in the form of posts and video clips that offer strategies and exercises for managing stress, isolation, and worries you may be feeling.
Today I’m writing about how to get grounded during a time of upheaval. When we are grounded, we feel clear about who we are and what we are doing in any given place and time. With the loss of routine and predictable habits, we may feel a bit “at sea,” or as though we are floating through the day. Here are a few strategies you can use to help you ground at a time when work, school, socializing, and home life look different than usual.
1) Do a quick “status check” with yourself . Take a moment to notice how you feel and what kind of thoughts are running through your mind. Simply note these as a way of tuning in to your experience, without judgment or effort to change them. This is a first, mindful step to being aware in the moment.
2) Take a few deep, cleansing breaths from the diaphragm, counting up to 4 on the inhale and back down to 1 on the exhale. This is a way to become aware of your body and to release any extra muscle tension you are holding in the moment. Anyone who works regularly with me knows I’m a big fan of breathing as a simple reset for the body and mind. You can take it a step further by shaking out your arms and legs, rolling your neck a bit to help release tension (as long as we’re alone in our homes, no need to worry about who’s watching!)
3) Ground in concrete tasks. With a lack of our usual structures, it can be easy to feel time slip by, and to feel at a loss for what to do. One strategy for structuring time is to set a few priorities each day. This can be done simply, to give us a sense of purpose and movement through the day, without being overwhelming or rigid. It’s nice to set a variety of goals including:
Social: like calling, messaging, or emailing a specific person
Productive: as with laundry, organizing a closet, doing a project, etc.
Creative: like with learning or practicing an instrument, a language, a new recipe, or a form of art
4) Reflect on your day. At least as important as setting tasks to do is reflecting on what you’ve already done. Often we underestimate what we’ve accomplished, in a day or over the long run, and focus on what’s left to do. It’s a great reality check and mood booster to spend a few moments focusing on what you’ve accomplished in a day. Reflect, and take a moment to really savor any good feelings associated with the recollection - like the warmth you may have felt when connecting with an old friend, or the simple joy of spending time with a family member, or the satisfaction of finally sewing a button on a shirt that’s been sitting for weeks….
5) Consider your daily rhythm. While being on a break from our usual routines may be nice in some respects, there is a downside to letting basic routines go, in terms of feeling grounded. If you are working or learning from home, you may find that your routines for sleep and eating and working are off-track. I’d advise you to notice and enjoy any newfound freedom you have for now, and to also set a general time frame for the basics: time to sleep, eat, work, and relax. This gives some sense of form and predictability to the day, while also helping us know when it’s enough in terms of work or tv viewing, and when we’ve earned a well-deserved time to relax.
These are simple strategies for grounding when our daily routine has changed. In the coming days, I’ll talk about bigger picture reframing and coping directly with worry and anxiety. Please feel free to contact me with your feedback!
