5 Grounding Techniques to Use When You Feel Overwhelmed

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Taking care of your mind doesn't have to be complicated. Small, consistent practices can make a big difference in how you feel. Here are seven simple things you can try this week to nurture your mental wellbeing.

1. Start Your Day with One Quiet Minute
Before checking your phone or starting your tasks, give yourself just sixty seconds of quiet. Sit comfortably, close your eyes, and take three slow, deep breaths. This simple pause can set a calmer tone for your entire day.

2. Move Your Body in a Way That Feels Good
You don't need an intense workout. A ten-minute walk around your neighborhood, some gentle stretching when you wake up, or even dancing to one favorite song can lift your mood and release tension.

3. Write Down One Thing You're Thankful For
Keep a small notebook by your bed. Each night, write down one specific thing you appreciated that day - a warm cup of tea, a friend's message, a moment of sunshine. This practice gently trains your brain to notice the good.

4. Do One Small Thing That Makes You Feel Accomplished
When you're feeling low, even small tasks can feel overwhelming. Choose one simple thing - making your bed, washing a few dishes, or responding to one email. Completing it can give you a boost of satisfaction.

5. Step Outside and Notice Nature
Whether it's watching clouds, listening to birds, or feeling the breeze, spending a few moments connecting with nature can be instantly calming. It helps put things in perspective.

6. Put Your Phone Away Before Bed
Try setting your phone aside 30 minutes before you sleep. Read a book, listen to soft music, or just lie quietly. Giving your mind this screen-free space can significantly improve your sleep quality.

7. Check In With Yourself
Once during the day, pause and ask yourself: "How am I feeling right now?" Just notice the answer without judgment. This simple act of self-awareness can help you understand your needs better.

Remember, you don't need to do all seven practices. Pick one or two that feel manageable and start there. The goal is progress, not perfection. Your mental health is worth these small investments of time and care.