Grounding During Uncertainty

There is much suffering and uncertainty in the world. Existing in this geopolitical climate is painful and overwhelming. Being overwhelmed is activating, and can put us in a fight-flight-freeze-fawn state. This is normal and an effort for your brain to keep you safe in a state of stress. I wanted to take this week to offer some low barrier grounding and regulation tools for folks who are feeling understandably dysregulated.

Reach out to your community – Community care is a powerful tool, as is co-regulation. Check in on your friends and family, make space for all of your feelings, and try to ground yourself in this act of giving and receiving care for those important to you. 

Accessible nervous system regulation 

Breathing: Two short inhales through the nose to fill the lungs, one long audible sigh out of your mouth. This can help maximize oxygen input, lower your heart rate, and activate the parasympathetic nervous system (responsible for calming you down in a stress response). Do it a few times in a row before returning to a more natural breath pace. 

Cold Water: Plunge your face into ice cold water. Applying cold water to the face can also activate the parasympathetic nervous system. You can also cold plunge if that’s your thing! 

I will also keep an ice cold glass of water with me during the day to keep hydrated, as well as taking a quick mindful moment to feel what the temperature change is like as I drink. 

Stretching: Give yourself 10-15 minutes to do a full body stretch, really focusing on the bodily sensations you are feeling. Notice what it is like to feel each muscle group tense and relax as you progress. Get the blood moving and get back into your body for a few minutes. 

Walking: With a friend, with some music, whatever floats your boat. A change of scenery, fresh air, and low-impact movement is an opportunity to reset. For my brain nerds, walking is a way to experience bilateral stimulation, a key component of EMDR. 

Humming/singing: These are also two ways to stimulate the vagus nerve to activate the parasympathetic nervous system. Take a deep breath and let out a low hum, sing your favorite song. 

Dancing, jumping, shaking: Have you ever watched Nat Geo and wondered why a Gazelle is shaking its body after escaping the Croc in the watering hole? Shaking is a way that animals release stress and tension, completing the stress response cycle before they go back to grazing. 

So, move! Shake it out, dance around your kitchen, jump up and down. Give this energy a place to go, and help move it around. 

Try not to demonize or pathologize our brains, bodies and spirits doing the best they can. While regulation isn't a fix for systemic trauma, it is important to show ourselves and others care when we have the capacity. 
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Disclaimer: this post is intended for educational and entertainment purposes only. It does not substitute or provide mental help.
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