It’s that time of year where there’s so much to do and so little time. But it’s also the time to be happy, merry and bright! With lots going on, sometimes stress gets the best of you. YOU ARE NOT ALONE!! This may be the most favorite time of the year for lots… but also the most stressful for most. How can you get through without having a breakdown??
One of the tools I have learned through my health coaching certification and what I try to teach some of my clients is to utilize a few techniques to calm themselves down. This technique is called Grounding. When your mind is all over the place and you start to feel overwhelmed, grounding helps to bring you back to the present time, the here-and-now. Grounding basically helps to bring focus to what is happening right at that moment. Focuses on what your body physically can feel, can touch, can smell, and can hear, instead of being trapped in a mind full of chaos that is overwhelming. It helps you stay present, helps your mind to slow down a bit and instead of your mind worrying about things that you think will happen in the future or things that have already happened that your mind somehow cannot get over. By getting “grounded” and refocusing on your body and what you can physically feel in that present time, you get out of your head and basically get rid of those anxiety causing thoughts.
Progressive Release of Muscular Tension (15 minutes)
I like this exercise because when I become anxious, my body becomes tense. This can cause a few problems such as pain in the shoulders, neck, back, jaw, head etc. Using this technique, you will be using a tense and release type exercise and focusing on the muscles that you are using. This helps you get grounded in the present moment and helps you to become aware of what your body is feeling. This distracts you from everything else that’s going on in your mind and in turn, the relaxation part that comes from releasing the tension, puts your mind and body at ease.
Follow these steps….
- Let’s start with the face. Focus on the tension on your forehead by lifting your eyebrows. To begin, take a deep breath in and raise your eyebrows. Hold your eyebrows and breath for 5 seconds, and then release eyebrows and breath out for 10 seconds. Repeat 1 more time.
- Next move on to your shoulders. Lots of us hold a lot of stress on our shoulders, so this will benefit lots. You will bring tension by shrugging your shoulders up by trying to bring it towards your ears. Take a deep breath in, bring your shoulders up and hold for 5 seconds. Then release and breath out for 10. Repeat.
- Another shoulder exercise squeezing your shoulder blades together by bringing your shoulders back. Again, take a deep breath in, squeeze shoulder blades together and hold for 5 seconds. Release and breath out for 10. Repeat
- Move the focus to your arms. Take a deep breath in and pull your forearms towards your shoulder. Feel the tension in your upper arms. Hold for 5 seconds, breath out and release for 10. Notice the difference. Repeat. When your arms are relaxed, let the rest in your lap.
- Next focus on your hands. Take a nice deep breath in as you make a fist. Hold it for 5 seconds, breath out and release for 10 seconds. Notice the difference between the tense and the released states. Do it once more.
- Next will focus on your stomach. Take a deep breath in and pull your stomach in, hold it tight for 5 seconds. Release and breath out for 10. Repeat.
- Focus on your legs. Stretch them out, feel the tension in your thighs, hold for 5 seconds and relax for 10. Repeat
- Last, focus on your toes. Take a deep breath in and curl your toes in and hold for 5 seconds. Release and breath out for 10. Repeat.
At the end of this exercise, does your body feel more relaxed? Does any of your body parts still feel tense? If it does, repeat any of the exercises again until the tension is released in that muscle. Hopefully at the end, both your mind and body is a bit more relaxed and are now present and grounded.
I do hope the holiday season coming up is a happy and joyous time for you and your families. Remember not to sweat the little things. Live in the moment and don’t forget to slow down when you need to. If you don’t take care of YOU, you can’t take care of the important people in your lives.
Happy Thanksgiving to all! I’m thankful for all of you!
Peace, Love, and Awesomeness,
Coach MelRan ❤
Interested in how I can help you reach your full potential, be healthy and well balanced and finally live the life you deserve to live? Let’s TALK! Schedule a FREE consultation with me!